Tuesday 190813

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows A: Metcon (No Measure) Double Under Skills & Drills B: Metcon (AMRAP – Rounds and Reps) 20min AMRAP 40 Double Unders 20 Dumbbell Snatch & Shoulder to OH 22.5/15kg 10 […]

Monday 190812

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: Push Press (15min Cap) Strength Progression 3 x 5 (add […]

Saturday 190810

CrossFit Logic – CrossFit The Lava Walk (No Measure) For Time: Get from 1 side of the Box and back. – 2 per team – 3 Plates per team *2nd= 1 Burpee, 3rd= 2 BP, 4th= 3BP etc! Metcon (AMRAP – Rounds and Reps) 22min AMRAP – Partner WOD Incrementing Reps per round 1, 2, […]

Friday 190809

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 Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round**Include 3 min rest after 5th round in […]

Thursday 190808

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 (Find 5RM) Cap: 15min B: SQT (Time) 3 rounds for time 10 Power Snatch 42.5/30kg 200m Run (4x50m)Scale: Power Snatch> Power Clean> KB Swing, Run> Row Cap: […]

Wednesday 190807

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 THE Chipper (Time) For Time 400m Run 100 […]

Tuesday 190806

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 (Find 5RM) Cap: 15min B: Back Squat (Find 5RM) Cap: 20min

Monday 190805

CrossFit Logic – CrossFit OLift Warm Up (No Measure) 2 min Row/Skip 3 Rounds of 5 Good Mornings 5 Sotts Press 5 OH Squat 5 Wall Angels A: Clean and Jerk (Find 1RM ) Cap: 15min B: Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-upsScale: Run> Row> 50 Double […]

Saturday 190803

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 Metcon (5 Rounds for time) 5 Rounds Each For Time of: 6 Hand Release Push Ups Suicide Shuttle […]

Friday 190802

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: Paused Front Squat (8-8-5-5-3-3) * 3 Second Pause at the bottom Cap: 15min B: Metcon (AMRAP – Rounds and Reps) 12min AMRAP Incrementing reps of: Situp Burpee Squat […]