Friday February 24, 2017

Posted on Feb 23, 2017 | 0 comments

Open WOD 17.1

For Time

10 DB Alt.Snatch 50#/35#

15 Burpee Box Jump Overs 24″/20″

20 DB Snatch

15 Burpee Box Jump Overs

30 DB Snatch

15 Burpee Box Jump Overs

40 DB Snatch

15 Burpee Box Jump Overs

50 DB Snatch

*20 Min Cap

 

 

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Thursday February 23, 2017

Posted on Feb 22, 2017 | 0 comments

The day is here!  Open Workout 17.1 will be released tonight at 5pm!

The Open WOD will be the class WOD on Fridays, and we will also be doing the Friday Night Throwdown.  We will still have a 4:30 CrossFit Class on Friday,  warm ups for the Throwdown will begin at 5:30pm and the first heat will begin at 6pm!  Even if you are not participating in the Open or completed the WOD earlier in the day, come on by the gym in the evening and cheer on your friends.

For those of you looking beyond the CrossFit Open…We have exciting news…We will be starting a barbell club here at CF Lodi!  Have you ever wanted to really focus on just the lifts?  Do you want to compete in a weightlifting meet?  We will be starting on April 1st.  Programing, coaching and designated barbell club time will be included in this program.  You will have the option of completing the programing on your own or under the supervision of a USAW weightlifting coach! More details coming soon…

WOD:

500 m Row

50 Kettlebell Swings 53#/35#

50 Ab Mat Sit Ups

50′ Overhead Walking Lunge w/plate 45#/25#

100 Double Unders

50′ Overhead Walking Lunge 45#/25#

50 Handstand Push Ups

50 Ring Rows

500 m Row

 

 

 

 

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Wednesday February 22, 2017

Posted on Feb 21, 2017 | 0 comments

Only 2 more days before the first CrossFit Open Workout is announced!  The Open WOD will be the class WOD on Fridays, and we will also be doing the Friday Night Throwdown.  We will still have a 4:30 CrossFit Class on Friday,  warm ups for the Throwdown will begin at 5:30pm and the first heat will begin at 6pm!  Even if you are not participating in the Open or completed the WOD earlier in the day, come on by the gym in the evening and cheer on your friends.

For those of you looking beyond the CrossFit Open…We have exciting news…We will be starting a barbell club here at CF Lodi!  Have you ever wanted to really focus on just the lifts?  Do you want to compete in a weightlifting meet?  We will be starting on April 1st.  Programing, coaching and designated barbell club time will be included in this program.  You will have the option of completing the programing on your own or under the supervision of a USAW weightlifting coach! More details coming soon…

Skill:

4 Rounds

6 Turkish Get Ups (3 per side)

10 Single leg KB DL

30 sec Side Plank (each side)

WOD:

3 Rounds for Time

800 m Run (2 Laps)

10 Power Snatches 135#/95#

10 Power Clean & Jerk 135#/95#

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Tuesday February 21, 2017

Posted on Feb 20, 2017 | 0 comments

Only 2 more days before the first CrossFit Open Workout is announced!  The Open WOD will be the class WOD on Fridays, and we will also be doing the Friday Night Throwdown.  We will still have a 4:30 CrossFit Class on Friday,  warm ups for the Throwdown will begin at 5:30pm and the first heat will begin at 6pm!  Even if you are not participating in the Open or completed the WOD earlier in the day, come on by the gym in the evening and cheer on your friends.

Strength:

Snatch

5 x 1 @ 85%

WOD:

5 Rounds for Time

10 Squat Clean Thrusters 115#/75#

20 Burpees

 

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Monday February 20, 2017

Posted on Feb 19, 2017 | 0 comments

Classes today are 8 & 9am Only! There will not be a conditioning or fitness express class.

WOD:

Teams of 3

Complete as many Rounds as Possible in 25 Min

12/9 Cal Row

9 Box Jump Overs 24″/20″

6 DB Hang Squat Cleans 50#/35#

Only one person is working at a time.  Round should take approx.. 90 sec so scale accordingly.

*work/rest ratio is about 1:2   *90 sec. work is HIGH intensity

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Friday February 17, 2017

Posted on Feb 16, 2017 | 0 comments

Monday February 20th, (Presidents Day) we will only have an 8 & 9am class.  There will not be a conditioning class or a fitness express class.  Sorry for any inconvenience! Saturday February 18, and Sunday February 19th schedule will remain the same.

Strength:

Deadlift

2-2-2-2-2

WOD:

AMRAP 20 Min

(Short McGee)

5 Deadlifts 275#/185#

13 Push Ups

9 Box Jumps 24″20″

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Thursday February 16, 2107

Posted on Feb 15, 2017 | 0 comments

Monday February 20th, (Presidents Day) we will only have an 8 & 9am class.  There will not be a conditioning class or a fitness express class.  Sorry for any inconvenience! Saturday February 18, and Sunday February 19th schedule will remain the same.

 WOD:

4 Rounds for Max Reps

1 Minute Burpees

1 Min Rest

1 Minute KB Swing 53#/35#

1 Min Rest

1 Minute Cal Row

1 Min Rest

1 Minute Toes to Bar

1 Min Rest

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