Wednesday 180919

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) 15min Cap B: Metcon (AMRAP – Rounds and Reps) 8min AMRAP 8 OHS 30/20kg 16 Situps Rx+: OHS 50/40kg, Toes to Bar Scale: OHS> Thrusters

Tuesday 180918

CrossFit Logic – CrossFit Heavy Squat 2 (No Measure) 200m Row/Run 2 rounds of 5 Goblet Squat – 3 sec hold at bottom Lunge & twist L&R 10 sec super man/hollow hold A: Back Squat (20min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: ME on 4th Set Focus point: Knees out on […]

Monday 180817

CrossFit Logic – CrossFit Athletic Burpees Warm Up (No Measure) 2 min Skip Athletic Burpees A: Bench Press (8-8-8-8) Cap: 10min B: Metcon (Time) For Time: 21-15-9 Clean & Jerk 60/40kg Run 400-200-100m Rx+ 70/50kg Cap: 15min

Saturday 180915

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 Chipper (Time) For […]

Friday 180914

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: Back Squat (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 5 x 5 Focus Point: Tight Core B: Metcon (AMRAP – Reps) 8min EMOM 5 […]

Thursday 180913

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: Tight Core B: Metcon (Weight) 12min EMOM 1 Power Clean 1 […]

Wednesday 180912

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 A: Turkish Get Up (3 x 3 AHAP) Alternate L&R each […]

Tuesday 180911

CrossFit Logic – CrossFit Inch & Angel Warm Up (No Measure) 3 rounds of 100m run 5 Inch Worms 5 Wall Angels 5 OH Squat PVC Metcon (AMRAP – Reps) 20min EMOM 4 Dumbbell Thrusters 22.5/15kg 4 Box Jumps 24/20″ 4 Burpees *if cut off rest 1 min, then reduce each by 1 rep *score […]

Monday 180910

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 (AMRAP – Reps) 24min EMOM Even: 2 Deadlift 120/90kg Odd: Max Effort Unbroken Double Unders > Then : Max Effort Mountain Climbers Rx+: 140/110kg

Saturday 180908

CrossFit Logic – CrossFit Tunnel Ball Warm Up (No Measure) 2 Teams 3 Rounds With 5kg Med Ball: R1 – 5 Situps R2 – 5 Thrusters R3 – Ball Slams * 5 burpees each to losing team Josie (Time) Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty […]