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CrossFit Logic – CrossFit 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

WOD Friday 200221

WOD Friday 200221 Warm Up:Block Run Morning Crew vs Arvo Crew 40min AMRAP – Team WOD, 1 min Max Effort repsx 10m Shuttle OH Carry 20/15kgx 10m Shuttle Runx Russian Twists 20/15kg Morning classes total reps compared to arvo classes total reps. Difference in reps to be done as burpees on monday for warm up!# […]

WOD Thursday 200220

WOD Thursday 200220 Warm Up: OH Squat400m Run3 Rounds of5 Goblet Squats10 Pass Thru5 OH Squats A) 3 Rounds for quality of:Min 1:3 Strict Pull Ups3 Chest-to-Bar Pull UpsMin 2:3 Power Snatches3 Overhead Squats B) For time:800m Run40 Pull Ups40 Push Ups20 Snatches 50/40kg20 Burpees Over Bar Cap: 18mins

WOD Wednesday 200219

WOD Wednesday 200219 Warm Up – Glute’s Hips Shoulders400m Run/Row3 Rounds of5 Glute BridgesCrab Walk5 SitupsBear Crawls5 Push UpsSpiderman A) Clean Pull 5-5-3-3-3Cap: 15mins B) AMRAP 8mins5 Power Cleans 60/42.5kg3 Thrusters 60/42.5kg1 Muscle Up (Rings or Bar) Scale: Muscle Up> 3 Pull Ups & Push Ups

WOD Tuesday 200218

WOD Tuesday 200218 Warm Up: 400m Run/RowAthletic Burpees A) Seated Press 8-8-8-8 Superset with Part B Cap: 15mins B) Ring Dips 8-8-8-8 Superset with Part ACap: 15mins C) For Time:30/25 Cal Row– Then –3 Rounds10 DB Deadlifts 22.5/15kg10 DB Hang Cleans10 DB Push Press– Then –30 Burpees Cap: 15mins

WOD Monday 200217

WOD Monday 200217 Warm Up:400m Run / Row3 Rounds of:SpidermanZombie High Kicks5 Push Up & Jumping Squat A) Back Squat 3-3-3-3-3 Cap: 15mins B) AMRAP 10mins6 Devil Press 22.5/15kg10 DB Reverse Lunges 22.5/15kg200m Run

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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 Heavy Squat Warm Up (No Measure) 400m Run/Row —- 3 Rounds Pigeon Ninjas 5-10-15 Squats 5 Toes to Bar —- 400m Run/Row

WOD Friday 200214

WOD Friday 200214 Warm Up:400m Run/Row3 Rounds of 5 Sumo Inch Worms10 Cosack Squats 6 Lizard Lunge Downward Dogs A) On the 2:30 for 6 sets as a complex:1 High Hang Power Clean1 High Hang Squat Clean1 Hang Squat Clean 1 Squat Clean B) 3 rounds for reps of:AMRAP 90secsRun 200mMax Burpees-Rest 2:30-

WOD Thursday 200213

WOD Thursday 200213 Warm Up:3 Rounds of 30 Skips20 Squats10 Up Downs A) 4 rounds for quality of:10 Russian Dips10 Hips-to-Rings5 Strict Chest to Bar Pull Ups*Cap: 15mins B) AMRAP 4 mins10 Thrusters 42.5/30kg10 Toes-to-bar -Rest 2mins AMRAP 4 mins10 Push Presses 42.5/30kg30 Ball Slams 12/9kg

WOD Wednesday 200212

WOD Wednesday 200212 Warm Up:400m Run/Row Athletic Burpees A) Deadlift 3-3-3-3-3 *Cap: 10mins B) For time: 500m Row> Then 3 Rounds of: 14 DB Snatches 22.5/15kg 10 Burpees > Then 800m Run *Cap: 15mins