Tuesday 190618

CrossFit Logic – CrossFit Bullet Proof Shoulders (No Measure) 3 x 10 reps/secs of Side Plank & reach (L&R) Scap Push Ups Arm Raise & Hold (L&R) Jane Fonda’s T’s on a Box W’s on a Box A: Shoulder Press Strength Progression (15min Cap) 3 x 5 (add 1kg to prev)Rx+: 5 x 5 Focus […]

Monday 190617

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 Metcon (Time) 5 Rounds for time: 21 Split Jumps 15 Toes to Bar 9 Deadlift 100/70kg Rx+: 120/90kg Scale: Split Jumps> Lunges, T2B> Knees 2 Chest> 2 Hips> Situps […]

Saturday 190615

CrossFit Logic – CrossFit Warm Up Broomstick Cyclone (No Measure) 2 min Skip * 1 Broomstick each * stand in circle facing in * 2 hands on broomstick at top * on the call “left” or “right”, let go and move to grab that broomstick * drop the broomstick, 5 Burpees! The Airforce WOD (Time) […]

Friday 190614

CrossFit Logic – CrossFit Agility Warm up (No Measure) 3 rounds of 200m Run Agility ladder Bear Crawls Duck Walk Grape Vine A: Beep Test (AMRAP – Rounds and Reps) >This test involves continuous running between two lines 20m apart in time to recorded beeps. >The participants stand behind one of the lines facing the […]

Thursday 190613

CrossFit Logic – CrossFit Climb, Kick, Twist, Dislocate Warm Up (No Measure) 2 min Skip 3 rounds of 5 Mountain Climbers 20 Flutter Kicks 5 Iron Cross Twist 5 Glute Bridges 5 Dislocates Lunges A: Snatch (15min to find 1RM) B: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Snatch 60/42.5kg Cap: 15min B: Amanda Scaled (Time) 9-7-5 […]

Wednesday 190612

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 Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand […]

Tuesday 190610

CrossFit Logic – CrossFit Banded Warm Up (No Measure) 400m Run/Row 3 Rnds of Inch Worm High Knee Pull 10 sec Active Hang > Then < Banded Nut Bush A: Split Jerk (15min to find 1RM) B: Annie (Time) 50-40-30-20-10 Double-unders Sit-upsScale: DU’s> 3x Single Skips> 2xMountain Climbers Cap: 15mins

Murphday 190610

CrossFit Logic – CrossFit Squat Jump Warm Up (No Measure) 400m Run 3 rounds of Lunge, Squat, Jump Bear crawl Active Hang/ Scap Pull/ Strict PU Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy […]

Saturday 190607

CrossFit Logic – CrossFit Naughts & Crosses (No Measure) 400m Run 2 Tag Teams Med Ball Naughts & Crosses *5 burpees to the losing team A: Clash on Coast 19.1 – Concrete Boots (AMRAP – Reps) Team of 4 AMRAP in 12 minutes: Dumbbell OH Squats 22.5/15kg Run 400m – On 3-2-1 go, one team […]

Friday 190607

CrossFit Logic – CrossFit OH Squat Warm up (No Measure) 400m Run 3 Rounds of 5 Goblet Squats 5 Pass Thru 5 OH Squats A: Snatch Drills – Set position – Knee to hip slide – Shrug – High Elbows – High Elbow to Lock out – Overhead Squat – High Elbow to Snatch Drop […]