Saturday 180714

CrossFit Logic – CrossFit Squat Warm Up (No Measure) 400m Run/Row 2 Rnds of Bear Crawl Duck Walk High Knee Pull > Then < Banded Nut Bush The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

Friday 180713

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: Clean and Jerk (Find 1RM) Cap: 15min B: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsKBS: 24/16kg Scale: […]

Thursday 180712

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: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats>>OR

Wednesday 180711

CrossFit Logic – CrossFit Athletic Burpees Warm Up (No Measure) 2 min Skip Athletic Burpees CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell […]

Tuesday 180710

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 A: Thruster (Find 1RM) Cap: 15min B: Beep Test (AMRAP – Rounds and Reps) >This test involves continuous running between two lines 20m apart in time to recorded beeps. […]

Monday 180709

CrossFit Logic – CrossFit **Test Week** Deadlift Warm Up (No Measure) 2 min Row/Skip 3 rounds of Samson Lunge Inch Worms 10 sec superman 10 Iron Cross Twist A: Snatch (Find 1RM) Cap: 15min B: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsDL’s: 102.5/70kg Scale: HSPU> Strict on plate > HS Hold 63-45-27 sec […]

Friday 180706

CrossFit Logic – CrossFit Inch & Angel Warm Up (No Measure) 3 rounds of 100m run 5 Inch Worms 5 Wall Angels 5 OH Squat PVC A: Shoulder Press Strength Progression (15min Cap) 3 x 5 (add 1kg to prev)Rx+: ME on 4th Set Focus Point: Feet at hip width B: Paused Front Squat (3-3-3-3-3) […]