Monday 190401;)

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 Metcon (Time) For Time: 33-27-21-15-9 of Thrusters 42.5/30kg Chest to Bar Pull Ups Scale: Ch2B> Jumping Pull Ups Cap: 40 minutes, finish it!

Saturday 190330

CrossFit Logic – CrossFit Partner WOD outside/inside WOD Bring a hat! 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) Partner WOD 25min AMRAP […]

Friday 190329

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 Metcon (Time) For Time: 800m Run > Then 30-20-10 Dumbbell Snatch 22.5/15kg Hollow Rocks > Then 800m Run Rx+: DB Squat Snatch Scale: Run> 400m> […]

Thursday 190328

CrossFit Logic – CrossFit Climb, Kick, Twist, Dislocate Warm Up (No Measure) 2 min Skip 3 rounds of 5 Mountain Climbers 20 Flutter Kicks 5 Iron Cross Twist 5 Glute Bridges 5 Dislocates Lunges Metcon (AMRAP – Reps) 4 Rounds of 40:20 secs Work:Rest Row Strict Pull Up Med Ball Thruster 10/5kg Russian Twist 20/15kg […]

Wednesday 190327

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

Tuesday 190326

CrossFit Logic – CrossFit OH Squat Warm up (No Measure) 400m Run 3 Rounds of 5 Goblet Squats 5 Pass Thru 5 OH Squats A: 3 Stop Snatch (3-3-3-3) 1- below knee 2- above knee 3- mid thighCap: 10min B: Snatch (3-3-3-3) Cap: 10min C: Back Squat (15min Cap) Strength Progression 3 x 5 (add […]

Monday 190325

CrossFit Logic – CrossFit Agility, Spiderman & Ring Row (No Measure) 3 rounds of 100m run Agility Ladder In’s & Out Spiderman 5 Ring Rows Metcon (Time) 10 Rounds for time: 200m Run 10 Push Ups 50m Farmers Carry 22.5/15kg 10 Situps Rx+: 20 reps Push Ups & Situps Scale: 8 Rounds, Run> Row Cap: […]

CrossFit Games Open 19.5

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 Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes43/29kg Crossfit Games Open 19.5 Scaled (Ages […]

Friday 190322

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 Dirty Thirty (Time) 30 reps each for time: […]

Thursday 190321

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 (15min to find 1RM) B: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Weight 60/42.5kg