Friday 190412

CrossFit Logic – CrossFit Partnered Med Ball (No Measure) 2 Rounds of Med Ball 10/5kg 200m Carry 5 Unders & Overs 5 Side 2 Side 5 Situps Metcon (No Measure) Skills & Drills: 4 Rounds 1 min Max Effort of: Pistols Ring Dips Candle Sticks Handstand Hold L-Sit Pull Up Rx+: Pistol 12/8kg, or Ring […]

Thursday 190411

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) 20min AMRAP 6 Push Press 60/40kg 9 Deadlift 60/40kg 12 Box Jumps 24/20″ Rx+: 80/60kg Scale: Box Jumps> Step ups

Wednesday 190410

CrossFit Logic – CrossFit Cosack Squat Warm Up (No Measure) 200m Run 3 Rounds of 5 Sumo Inch Worms 10 Cosack Squats 5 sec superman/hollow hold A: Snatch Balance (5-5-5-5-5) Scale: Over Head Squat B: Back Squat (15 min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 5 x 5 Focus Point: Control […]

Tuesday 190409

CrossFit Logic – CrossFit Bullet Proof Shoulders 3 x 5 L+R Scap Push Up Side plank reach 10 sec Table top hold Jane Fonda’s T’s on Box W’s on Box A: Turkish Get Up (3-3-3-3-3) B: Metcon (AMRAP – Rounds and Reps) Death By: Burpee Rx+: Burpee Pull Up Scale: No Push Up Cap: Death

Monday 190408

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: Head through window. B: Metcon (Time) 25-20-15-10-5 For time of: Wall […]

Saturday 190406

CrossFit Logic – CrossFit Rope Climbs today – wear long socks!!! Warm Up – Rock, Paper, Scissors (No Measure) * 2 Teams * Jump two feet on each plate to the other end * Meet opponent coming other way, then * Rock, Paper, Scissors * Loser gets 3 burpees, return to end of line * […]

Friday 190405

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 A: Shoulder Press Strength Progression (15 min Cap) 3 x 5 (add 1kg to prev)Rx+: Max Effort on 4th set Focus Point: Ribs down, glutes […]

Thursday 190404

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 Metcon (Time) For time Buy in Clean & Jerk 600/400kg >Then 60-50-40-30-20-10 Double Unders Situps >Then – Finisher 400m Run Rx+: C&J 800/600kg Scale: […]

Wednesday 190403

CrossFit Logic – CrossFit Sampson Warm Up (No Measure) 3 Rounds of 200m Run Sampson Lunge Spiderman 10 Sec Superman 10 Sec Hollow Hold A: Front Rack Lunge (5-5-5-5-5) Set : 5 reps Left & Right B: Jefferson Curl (5 x 5 ) Warm up to a challenging, but not heavy weight, maintain over 5 […]

Tuesday 190402

CrossFit Logic – CrossFit Warm Up – Bear & Hang (No Measure) 400m Run/Row 3 Rounds of Bear Crawl Active Hang, Scap Pull, Pull Up 5 Dislocates 5 OH Squats Metcon (AMRAP – Reps) 20min EMOM Even: 30sec Max Effort Snatch 60/40kg Odd: 100m Run ME Pull Up Rx+: Chest to Bar PU Scale: Run> […]