Monday 191209

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: Ring Dips (6-6-6-6) *First set unbroken *Add weight *Superset with Part B Cap: 15min B: Ring Rows (8-8-8-8) *Supine Ring Row *First set unbroken […]

Saturday 191207

CrossFit Logic – CrossFit Naughts & Crosses (No Measure) 400m Run 2 Tag Teams Med Ball Naughts & Crosses *5 burpees to the losing team Metcon (AMRAP – Rounds and Reps) Partnered WOD 3 rounds of, 8 min AMRAP: 400m Shuttle Run 10 Tyre Flips 40m Yoke or Farmers Carry 80/40kg 14m Sled Pull 25/15kg […]

Friday 191206

CrossFit Logic – CrossFit Bear Lunge Warm Up (No Measure) 400m Run 3 Rounds of: Lunge & Twist Bear Crawl 5 Push Ups A: Metcon (No Measure) Complete 4 rounds for quality: 5 Candlesticks 5 High Box Jumps 10 Evil Wheels B: 500m Row (Time) Max Effort 500m Row*4 rounds, every 6 mins *Athletes record […]

Thursday 191205

CrossFit Logic – CrossFit Pull Warm Up (No Measure) 2 mins Skip R1:5 – R2:10 – R3:15 reps R1 – Active Hang R2 – 5 sec AH + 5 Scap Pull R3 – 5 sec AH + 5 SP + 5 Pull Up Situps Dislocates A: Weighted Pull-ups (2-2-2-2-2) Superset with Part B Cap: 20mins […]

Wednesday 191204

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: Metcon (No Measure) Complete 4 rounds for quality: 8 Ring Dips 10 Hollow Rocks 12 Med Ball Throw-to-Sit Up 10/5kg B: Metcon (AMRAP – […]

Tuesday 191203

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 […]

Monday 191202

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 A: Front Squat (Find 5RM) Start of the Front Squat strength cycle. Cap: 15mins B: Metcon (Time) 2 Rounds for Time: 800m Run 20 Toes-to-Bar 60 SquatsCap: 15min

Saturday 191130

CrossFit Logic – CrossFit Naughts & Crosses (No Measure) 400m Run 2 Tag Teams Med Ball Naughts & Crosses *5 burpees to the losing team Metcon (AMRAP – Rounds and Reps) Partnered WOD 3 rounds of, 8 min AMRAP: 400m Shuttle Run 10 Tyre Flips 14m Sled Pull 25/15kg 14m Prowler 25/15kg 10 Med Ball […]

Friday 191129

CrossFit Logic – CrossFit Squat & Pull Up (No Measure) 400m Run/Row 3 rounds of 15sec Lizard Lunge 5 Dislocates – 5 OH Squats 10 rep/sec Active Hang/Kip/Pull Up Baseline from Hell (Time) 5 Rounds for Time: 400m Run 10 Pull ups 20 Push ups 30 Sit ups 40 Air Squats Scale: Pull Up> JPUCap: […]

Thursday 191128

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: Kipping Skills and Drills: Pull Ups -10 […]