Saturday 190209

CrossFit Logic – CrossFit Beach Partner WOD 7am Coolum Beach **Box Closed** Bear Crawl Relay Warm Up (No Measure) 2 Teams 3 Rounds of Bear Crawl Backwards Bear Crawl Zig Zag *5 Burpees each for the losers! Metcon (Time) For Time Run boardwalk > Then 6 Rounds of 20 Push Ups 30 Lunges 40 Situps […]

Friday 190208

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! A: Double-Unders (Drills & […]

Thursday 190207

CrossFit Logic – CrossFit Climb & Fly Warm Up (No Measure) 3 rounds 400m Run 10 Mountain Climbers 10 sec Superman & HHold 10 Wall Angels A: Push Press (15min Cap) Strength Progression 3 x 5 (add 1kg to prev)Rx+: 4th set max effort reps Focus Point: Lift chest B: Push Jerk (10-10-10-10) String all […]

Wednesday 190206

CrossFit Logic – CrossFit OH Squat Warm up (No Measure) 400m Run 3 Rounds of 5 Goblet Squats 5 Pass Thru 5 OH Squats A: Turkish Get Up (3-3-3-3-3) B: Metcon (AMRAP – Reps) 10min EMOM Even: 10 Front Squat 40/30kg Odd: Max Effort Hollow Rock * Record Hollow Rocks Rx+: 60/50kg Scale: Front Squat> […]

Tuesday 190205

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, 5th rep max effort hold Focus point: roll shoulders […]

Monday 190204

CrossFit Logic – CrossFit CFL Cardio Warm Up (No Measure) 2min Skip 3 x 10 Hollow Crunch 30 sec Plank 15 sec Superman Hold 30 sec Side Plank L 15 sec Superman Hold 30 sec Side Plank R 15 sec Superman Hold 30 sec Plank Metcon (Time) For Time: 50-40-30-20-10 reps of Russian Twists 20/15kg […]

Saturday 190202

CrossFit Logic – CrossFit Thruster Warm Up (No Measure) 2 min Row/Skip 3 Rounds of Bear Crawls 5 Goblet Squats 10 Wall Angels CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, […]

Thursday 190131

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 (AMRAP – Reps) 40min EMOM 1. Row […]

Wednesday 190130

CrossFit Logic – CrossFit Athletic Burpees Warm Up (No Measure) 2 min Skip Athletic Burpees A: Power Clean (3-3-3-3-3) Cap: 15min B: Metcon (AMRAP – Reps) 8min EMOM Even: 10 Power Cleans 40/30kg Odd: Max Effort Double Unders * Record total Double Unders * If capped on Cleans, rest the next minute then re-enter Rx+: […]

Tuesday 190129

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+: 5 x 5 Focus Point: Grip width B: Metcon (AMRAP – Reps) Tabata 8 Rounds 20 […]