Thursday 190124

CrossFit Logic – CrossFit Olympic Lifting Warm Up (No Measure) 400m Run/Row 3 Rounds of 5 Good Mornings 5 Sotts Press 5 OH Squat 5 Wall Angels A: Snatch (15min to Find 1RM) Power, Squat or Split Snatch B: SQT (Time) 3 rounds for time 10 Power Snatch 42.5/30kg 200m Run (4x50m)Scale: Snatch> ground to […]

Wednesday 190123

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows CrossFit’s 1st WOD (Time) For time: Fast & Heavy Dumbell “Thruster” 21 reps Run 1/4 mile (400m) Dumbell “Thruster” 18 reps Run 1/4 mile (400 m) Dumbell “Thruster” 15 reps […]

Tuesday 190122

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 to Find 3RM) B: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# […]

Monday 190121

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 A: Thruster (Find 3RM) Cap: 15min B: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsThrusters 42.5/30kg Scale: Pull Ups> Jumping Pull ups Cap: 10min

Saturday 190119

CrossFit Logic – CrossFit Have you signed up for the Open yet?! https://open.crossfit.com/english?fbclid=IwAR0dRmcJqOm1aNGTVJaZ74NJh-p-rpcdXsrzWuCfAbBAZaa6DM1MMrl1GHE Plank Relay Warm Up (No Measure) 400m Run 2 Teams 3 Rounds of In plank – walk sideways 7m Touch each Post 4 times – Alt hands *Crab walk back to start *next person starts when person infront reaches 3rd Post *10 […]

Friday 190118

CrossFit Logic – CrossFit Thruster Warm Up (No Measure) 2 min Row/Skip 3 Rounds of Bear Crawls 5 Goblet Squats 10 Wall Angels A: Metcon (Weight) 10min EMOM 10, 9, 8, etc – 1 Reps of: Front Squats Unbroken * Record total Load * Increase or decrease weight each minute to keep good form * […]

Thursday 190117

CrossFit Logic – CrossFit Inch Worm, Iron Cross, Wall Angel Warm Up (No Measure) 2 min Skipping 3 rounds of Bear Crawls Inch Worm 5 Iron Cross Twists 5 Wall Angels A: Deadlift (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 4th set max effort hold at top Focus Point: Lift, Shoulders […]

Wednesday 190116

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 Metcon (Time) For Time: 1km Run 100 Situps […]

Tuesday 190114

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows A: Push Press (15min Cap) Strength Progression 3 x 5 (add 1kg to prev)Rx+: 4th set max effort reps Focus Point: Elbows up at bottom of dip B: 200m Interval […]

Monday 190114

CrossFit Logic – CrossFit Lunge & Pull Up Warm Up (No Measure) 400m Run/Row 3 Rounds of Samson Lunge Bear Crawl 5 Situps 10 sec Act Hang – 10 Scap Pull – 5 Kip/5 Pull Up Metcon (AMRAP – Rounds and Reps) 6 Rounds of 3 min AMRAP 9 Dumbell Squat Cleans 22.5/15kg 9m Dumbbell […]