Thursday February 22, 2018

Posted on Feb 21, 2018 | 0 comments

The Open is here!  Tonight at 5pm is the release of Open WOD 18.1!  There is still time to sign up so do it now.

Join us on Friday nights starting February 23 (tomorrow night) for out Friday Night Throwdown!  Even if you are not participating in the Open or you complete the WOD earlier in the day, come join us and cheer on those athletes completing the WOD on Friday nights!

WOD 1:

Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

15 Ring Dips

15 Box Jump Overs

Run 400 Meters

 

WOD 2:

On a 12-minute clock, 4 rounds of:

1 Min of  Kettlebell Snatches

1 Min of Sit-Ups

1 Min of Double Unders

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Wednesday February 21, 2018

Posted on Feb 20, 2018 | 0 comments

The Open is here!  Just 1 day until the release of Open WOD 18.1!  There is still time to sign up so do it now.

Join us on Friday nights starting February 23 (this Friday Night) for out Friday Night Throwdown!  Even if you are not participating in the Open or you complete the WOD earlier in the day, come join us and cheer on those athletes completing the WOD on Friday nights!

Front Squat

3-3-3-3

Use no more than 90% of 1RM

WOD:

Complete as many rounds as possible in 6 mins of:

3 Deadlifts, 275/185 lbs

9 Chest-to-bar Pull-ups

12 Lateral Bar Jumps

 

 

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Tuesday February 20, 2018

Posted on Feb 19, 2018 | 0 comments

The Open is here!  Just 2 days until the release of Open WOD 18.1!  There is still time to sign up so do it now.

Join us on Friday nights starting February 23 (this Friday Night) for out Friday Night Throwdown!  Even if you are not participating in the Open or you complete the WOD earlier in the day, come join us and cheer on those athletes completing the WOD on Friday nights!

Strength / Skill

10 Min EMOM

1 High Hang Snatch (From Position 1)

* use no more than 70% of your 1 RM

-Today is for working on mechanics of the Snatch (yes, with a squat)

- If you cannot correctly OH Squat with a PVC or empty barbell, you can Power Snatch

WOD:

20 Hang Power Snatches, 95/65

Run, 800 m

15 Hang Power Snatches, 115/75

Run, 400 m

10 Hang Power Snatches, 135/95

Run, 200 m

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Monday February 19, 2018

Posted on Feb 18, 2018 | 0 comments

There will be NO 5AM Class today,  Monday February 19, 2018 in observance of Presidents Holiday.  All other classes will stay as scheduled.

The Open is here!  Just 3 days until the release of Open WOD 18.1!  There is still time to sign up so do it now.

Join us on Friday nights starting February 23 (this Friday Night) for out Friday Night Throwdown!  Even if you are not participating in the Open or you complete the WOD earlier in the day, come join us and cheer on those athletes completing the WOD on Friday nights!

Skill/Strength

8 Min EMOM

3-5 Strict Pull Ups

*Scale up – add weight

*If you can do a single strict Pull up but cannot do more than 1 – do 1 Strict Pull Up every 20-30s

 

WOD:

“The Chief”

Five 3 Min AMRAP’s

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute.

Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles.

Count total rounds and reps completed.

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Saturday February 17, 2018

Posted on Feb 16, 2018 | 0 comments

There will be NO 5AM Class on Monday February 19, 2018 in observance of Presidents Holiday.  All other classes will stay as scheduled.

Saturday Schedule

7:30am-8:30am Open Gym

8:30am CrossFit Class

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Friday February 16, 2018

Posted on Feb 15, 2018 | 0 comments

There will be NO 5AM Class on Monday February 19, 2018 in observance of Presidents Holiday.  All other classes will stay as scheduled.

WOD:  

Courtesy of CrossFit.com

Complete as many rounds as possible in 20 minutes of:

25 Burpees

15 Body-weight back squats

**Choose a load that will allow you to maintain a steady pace is relatively short breaks

Scaling Options:

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats

Beginner Option
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

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Wednesday February 14, 2018

Posted on Feb 13, 2018 | 0 comments

Happy Valentines Day!  

Have you signed up for the 2018 CrossFit Open yet?  DO IT NOW!  

Join us on Friday nights starting February 23 for out Friday Night Throwdown!  Even if you are not participating in the Open or you complete the WOD earlier in the day, come join us and cheer on those athletes completing the WOD on Friday nights!

Keep your eyes open for some new CrossFit Lodi apparel with a new logo(Courtesy of Stephanie Moe) coming soon.

Saturday April 28, 2018 is Santa Smackdown!  Please keep the date open.  We will need all the judges we can get.  Even if you don’t want to judge, we will need all the support we can get to cheer on the athletes and make this a great event!

WOD:

Teams of 2:

1 partner working at a time…

7 Min AMRAP

50 m Prowler Push 90/50

Rest 3 Min

7 Min AMRAP

Burpee Pull Up

Rest 3 Min

7 Min AMRAP

250/200m Row

10 Thrusters 95/65

 

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