Thursday September 21, 2017

Posted on Sep 20, 2017 | 0 comments

WOD 1:

30/25 Calorie bike

40 Kettlebell swings 53#/35#

50 Pull-ups

60 Burpees

50 Pull-ups

40 Kettlebell swings 53#/35#

30/25 Calorie bike

WOD 2:

EMOM – 15 Min

10 Kettlebell Swings 53#/35#

7 Goblet Squats w/KB

5 Box Jumps 24/20

*all movements are to be done within the minute

 

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Wednesday September 20, 2017

Posted on Sep 19, 2017 | 0 comments

Lift Up Autism is this Saturday!  

Schedule for Saturday is as follows:

Open Gym 7-8:30am 

Lift Up Autism WOD will begin at 9 am Sign up now…it’s not to late!

 

WOD:

20 Min AMRAP

400 m Run

20 GHD Sit Ups

400 m Run

10 Deadlifts 225#/155#

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Tuesday September 19, 2017

Posted on Sep 18, 2017 | 0 comments

WOD:

21-15-9

DB Hang Squat Cleans 50#/35#

Handstand Push Ups

Post WOD:

3 Rounds

Double Front Rack Kettlebell Carry 100 m

20 weighted Sit Ups

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Monday September 18, 2017

Posted on Sep 17, 2017 | 0 comments

Lift Up Autism is this Saturday September 23rd, 9am…Sign up NOW!  It is a 5 min workout and can be modified to accommodate anyone.

Skill:

EMOM 8 Min

Toes to Bar

WOD:

5 Rounds for Time

1 Min Sumo Deadlift Highpull 75/55

1 Min Push Press

1 Min Row

1 Min Rest

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Saturday September 16, 2017

Posted on Sep 15, 2017 | 0 comments

Open Gym 7am-8am

CrossFit 8am & 9am

If you would like to get out of the gym…There will be a CF Lodi ultimate frisbee game at Lodi High at 9am.  Everyone is welcome!

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Friday September 15, 2017

Posted on Sep 14, 2017 | 0 comments

WOD: 

Back Squat

5-5-5-3-2-1

*Use the heaviest weight possible across all sets

Post WOD:

3 RNFT

200 m Farmer Carry

*rest as needed between sets

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Thursday September 14, 2017

Posted on Sep 13, 2017 | 0 comments

Saturday September 23rd at 9am, we will be hosting Lift Up Autism.  This is a 5 min workout will all proceeds going toward early diagnosis and treatment of autism.  To learn more or sign up check out the website at

http://www.liftupautism.com/  

Sign up NOW!

 WOD 1:

30 Min AMRAP

400 m Run

30 KB Swings

20 Alt Lunges

10 Toes to Bar

WOD 2:

4 Rounds

500 m Row

20 Alt. DB Snatch 45/30

10 Toes to Bar

 

 

 

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