Saturday May 18, 2013

Posted on May 17, 2013 | 0 comments

The DAWG Pound is back! Sign up at the front desk to reserve your spot.

Next week. May 24-26 are the CrossFit Games NorCal Regional competition on Santa Rosa. We are sending 2 individuals as well as a team. We would love your support! Come cheer us on! For details go to games.crossfit.com….

Schedule for tomorrow May 18:

8&9 am CrossFit classes

10AM: Dawg Pound Advanced Class

Friday May 17, 2013

Posted on May 16, 2013 | 0 comments

Strength:

Hang Power Snatch + Power Snatch

For 10 Minutes, 2 reps of the complex every minute on the minute…

WOD:

For Max Reps:

1 Minute at each exercise:

Power Snatch 75#/55#

Box Jumps 24″/20″

Sumo Deadlift High Pulls 75#/55#

Hand Lift Push-ups

Double Unders

1 Minute Rest 

Repeat for 3 Rounds

Thursday May 16, 2013

Posted on May 15, 2013 | 0 comments

Team CrossFit Lodi has been working really hard preparing for Regionals. You guys are awesome and we all cannot wait to see you perform! If you haven’t bought your tickets for Regionals yet, don’t wait! They may sell out.

REMINDER! Schedule for next week:

Friday May 24: 5,6,7,8,9 am classes only (Regionals)

Saturday May 25: CLOSED (Regionals)

Monday May 27: 7,8,9am classes only HAPPY MEMORIAL DAY!

Skill:

3 Rounds NOT for time:

8 Turkish get-ups, alternating

10-12 Supine Ring Rows

10 Burpee to plate

WOD:

5 Rounds for time:

100 ft. Overhead Walking Lunge w/plate 45#/25#

25 Ground to Overhead w/ Plate 45#/25#

Run 250m w/plate 45#/25#

Wednesday May 15, 2013

Posted on May 14, 2013 | 0 comments

Next weekend through Memorial Day we will have a modified schedule. Schedule will be as follows:

Friday May 24: 5,6,7,8,9am only (REGIONALS)

Saturday May 25: CLOSED (REGIONALS)

Monday May 27 MEMORIAL DAY:  7, 8,9am ONLY (HERO WOD)

Strength:

In 15 Minutes work up to a max effort of the following complex:

2 Front Squats+ 1 Jerk (from the rack)

WOD:

4 Rounds for time:

Run 400m

20 Wall Balls 20#/14#

15 Pull-ups

Tuesday May 14, 2013

Posted on May 13, 2013 | 0 comments

WOW! Tickets to the CrossFit Games sold out in an hour! Better make sure you don’t let happen with the Regionals, people! Get your tickets! Go to games.crossfit.com for details.

Skill:

8-10 Handstand Push-ups (strict, defecit, paralettes, etc…) OR 3 Wall Walks.

5-8 Strict Pull-ups

10-12 Ring Dips

WOD:

20 Minute AMRAP:

10 Power Cleans 135#/95#

10 Push Press 135#/95#

10 Lateral Burpees over the bar

Monday May 13, 2013

Posted on May 12, 2013 | 0 comments

Hope all of you wonderful mothers had an amazing Mother’s Day!

In case you haven’t heard, The CrossFit Games REGIONAL competition is NEXT weekend!!!!! May 24-26 at the Sonoma County Fairgrounds in Santa Rosa, CA…. If you haven’t bought your tickets yet, you SHOULD! We would love all of your support! CrossFit Lodi is more than excited to be sending 2 individual competitors (Sara and Travis) AND a team! (Andrew, Sid, Rob, Steve, Rosa, Nina, Tiffany and Jamie…) It will be 3 grueling days of tough wods. The more support, the better!

Strength:

Squat Clean

In 10 Minutes, work up to a max effort Squat Clean….

WOD:

21-18-15-12-9-6-3

Kettlebell Swings 70#/53#

Box Jump Overs 24″/20″

*30 Double Unders after each round

Friday May 10, 2013

Posted on May 9, 2013 | 0 comments

It’s already Friday! Time for a nice little chipper

Strength:

Strict Press

10 Minutes, Every Minute on the Minute, 3 strict press, adding weight each minute…

WOD:

2013 Regionals Individual Event #6

100 Double Unders

50 Handstand Push-ups

40 Toes to Bar

30 Shoulder to Overhead 160#/100#

90 ft. Walking Lunge with bar in Front Rack 160#/100#

Don’t  worry there will be scaling options!!!! That’s what CrossFit is all about, “universal scalability!”