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Wednesday 190424

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows A: Shoulder Press Strength Progression (15min Cap) 3 x 5 (add 1kg to prev)Rx+: 5 x 5 Focus Point: weight on mid foot B: Metcon (AMRAP – Rounds and Reps) […]

Tuesday 190423

CrossFit Logic – CrossFit Squat Warm Up (No Measure) 400m Run/Row 2 Rnds of Bear Crawl Duck Walk High Knee Pull > Then < Banded Nut Bush A: Back Squat (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 5 x 5 Focus Point: Toes up, weight on mid foot B: Metcon (AMRAP […]

Easter Monday

CrossFit Logic – CrossFit Easter Monday Public Holiday **Box Closed** Cosack Squat Warm Up (No Measure) 200m Run 3 Rounds of 5 Sumo Inch Worms 10 Cosack Squats 5 sec superman/hollow hold Metcon (AMRAP – Rounds and Reps) 20min AMRAP Incrementing Reps Round 1,2,3, etc. Squats Hollow Rocks Split Jump Handstand Push Up Record total […]

Saturday 190420

CrossFit Logic – CrossFit Plank Relay Warm Up (No Measure) 400m Run 2 Teams 3 Rounds of In plank – walk sideways 7m Touch each Post 4 times – Alt hands *Crab walk back to start *next person starts when person infront reaches 3rd Post *10 burpees for losing team DEVIL OF RAMADI V2 (Time) […]

Good Friday

CrossFit Logic – CrossFit Good Friday Public Holiday **Box Closed** Core Warm Up (No Measure) 3 x 15 Hollow Crunch Alternate with 3 x 10 Glute Bridges L&R-L-R —————- 1min Plank 30sec Superman Hold 1min Side Plank L 30sec Superman Hold 1min Side Plank R 30sec Superman Hold 1min Plank Metcon (No Measure) 15-Minute EMOM […]

Thursday 190418

CrossFit Logic – CrossFit OH Squat Warm up (No Measure) 400m Run 3 Rounds of 5 Goblet Squats 5 Pass Thru 5 OH Squats The Tears of a Spider Monkey (Time) 7 rounds for time of: 20 Push Press 35/25kg 20 Overhead Squat 35/25kg* Same weight to be used for both Scale: OHS> Overhead Squat> […]

Wednesday 190417

CrossFit Logic – CrossFit Warm Up – Glute’s Hips Shoulders (No Measure) 400m Run/Row 3 Rounds of 5 Glute Bridges Crab Walk 5 Situps Bear Crawls 5 Push Ups Spiderman A: Push Jerk (15min to Find 3RM) B: 1RM Box Jump (Distance) Max Height* Jumping from standing start on the ground to standing tall on […]

Tuesday 190416

CrossFit Logic – CrossFit Heavy Squat Warm Up (No Measure) 400m Run/Row —- 3 Rounds Pigeon Ninjas 5-10-15 Squats 5 Toes to Bar —- 400m Run/Row A: Front Squat (15 mins to Find 3RM) B: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsClean 60/42.5 Scale: Ring Dips> Bands> Push Ups Cap: 15min

Monday 190415

CrossFit Logic – CrossFit Warm Up – Bear & Hang (No Measure) 400m Run/Row 3 Rounds of Bear Crawl Active Hang, Scap Pull, Pull Up 5 Dislocates 5 OH Squats Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsKBS: 32/24kg Cap: 40mins > OR Eva Scaled (Time) […]

Saturday 190413

CrossFit Logic – CrossFit Warm Up – Head Knees Toes Cone (No Measure) 400m run * Partnered * Squat 1m apart with cone between you * call will be Head, Knees, Toes, Head, Knees etc. * … then Cone! * no Cone? 3 burpees! * Cone before call, 3 burpees! Metcon (Time) Bike WOD 6 […]