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Saturday 190824

CrossFit Logic – CrossFit Partnered Med Ball (No Measure) 2 Rounds of Med Ball 10/5kg 200m Carry 5 Unders & Overs 5 Side 2 Side 5 Situps Metcon (AMRAP – Reps) Team WOD – Don’t Drop Wilson 4 Rounds of 5 min AMRAP 10 Synchronised Squats 10 Burpees Alternating 10 Seated Twists 100m Run * […]

Friday 190823

CrossFit Logic – CrossFit Spiderman & Superman Warm Up (No Measure) 3 rounds 10 Mountain Climbers Spiderman 10 Iron Cross Twist Inch Worm & 3 sec superman A: Squat Snatch (3-3-3-3-3) Cap: 15min B: Back Squat (3-3-3-3-3) Superset with part C Cap: 20min C: Evil Wheels (10-8-6-4-ME) Rx+: 4 x 10 – ME Superset with […]

Thursday 190822

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 Press (15min Cap) Strength Progression 3 x 5 (add 1kg to prev)Rx+: 4th set Max Effort reps Focus point: chest up B: Metcon […]

Wednesday 190821

CrossFit Logic – CrossFit 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 – Reps) CrossFit.com WOD 190811 10 rounds for reps of: 30 seconds of burpees Rest 30 seconds 30 seconds of dumbbell thrusters Rest 30 seconds * dumbbells […]

Tuesday 190820

CrossFit Logic – CrossFit Deadlift Warm Up (No Measure) 2 min Row/Skip 3 rounds of Samson Lunge Inch Worms 10 sec superman 10 Iron Cross Twist A: Deadlift (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: Max effort hold on 4th set Focus point: role shoulders back when setting to lift B: […]

Monday 190819

CrossFit Logic – CrossFit OH Squat Warm up (No Measure) 400m Run 3 Rounds of 5 Goblet Squats 5 Pass Thru 5 OH Squats A: Overhead Squat (5-5-5-5-5) Cap: 10min B: Snatch Balance (3-3-3-3-3) Cap: 10min C: Drop Snatch (2-2-2-2-2) Cap: 10min

Saturday 190817

CrossFit Logic – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance […]

Friday 190816

CrossFit Logic – CrossFit General Mobility Warm Up (No Measure) 200m Run 10 High Kicks L+R 10 Cross Body Side Kick L+R 10 High Lunge Bounce L+R 10 Wide feet toe 2 toe 10 Situp wide feet toe 2 toe 10 Shoulder rotation fwd/back 10 Monkey Arms A: Metcon (No Measure) Goal Crusher Challenge ***GO […]

Thursday 190815

CrossFit Logic – CrossFit Thruster Warm Up (No Measure) 2 min Row/Skip 3 Rounds of Bear Crawls 5 Goblet Squats 10 Wall Angels Metcon (AMRAP – Reps) 10 Rounds for Reps of: 30 Secs Ball Slams 12/9kg Rest 30 Secs 30 Secs Thrusters 20/16kg Rest 30 Secs 30 Secs 10m Shuttle Run Rest 30 Secs […]

Wednesday 190814

CrossFit Logic – CrossFit Deadlift Warm Up (No Measure) 2 min Row/Skip 3 rounds of Samson Lunge Inch Worms 10 sec superman 10 Iron Cross Twist A: Deadlift (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 5 x 5 Focus Point: Vertical shins B: Power Clean + Hang Clean + Split Jerk […]