CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that...Read More
CrossFit Lodi is a gym specializing and dedicated to the CrossFit protocol of constantly varied functional movements performed at high intensity. We strive to provide the best strength and conditioning coaching available in the Lodi area. Our gym provides a community atmosphere...Read More
Today we MAX!!! Hopefully the last few weeks have paid off!
MAX 1 rep BACK SQUAT!!
20 Minute AMRAP:
5 Power Cleans 185#/125#
10 Toes to Bar
15 Wall Balls
Hope everyone had a fabulous weekend!
A group of us at the gym will be doing an online competition that begins November 3-30th. The competition is similar to the Open… It is called Everyday Warrior and the funds raised will go to those in the CrossFit community who are battling cancer. For more information and to register please go to everyday-warrior.org. We will either be doing these workouts Saturdays for the class WOD or on Sundays during open gym. Sign up today! More details to come…..
Do you have your partner and costumes ready for our partner Halloween competition Thursday October 30th?! And if you don’t have a partner, come anyway and we can partner you up! We will begin the warm up at 530pm!
For 15 Minutes, every 90 seconds:
1 Power Clean + 1 Hang Squat Clean…adding weight each round…
WOD: (also for CF MELT)
5 Rounds for time:
60 Double Unders
20 Handstand Push-ups (sub regular push-ups for Melt)
Run 250mRead More
5X3 Front Squat
Add 5-10 pounds from last week.
These will be our last front squats for this cycle. Next week we max out!
30 Front Squats 135#/95#
30 Burpee Box Jumps 24″/20″
30 Hang Cleans 135#/95#
30 Knees to Elbows
30 Clean & Jerks 135#/95#
Friday Fun!!!!Read More
This week is our last week of this squat cycle. Next week we will MAX out!
10 Minute EMOM:
5 Toes to Bar @ top of the minute
5/3 Strict HSPU @ :30
Each 4 minute round, RUN 400m …in remaining time, MAX REPS of the following:
1)Bar Facing Burpees
4)Alternating Dumbbell Snatch 70#/50#
5)Muscle Ups (Ring)
REST 1 MINUTE AFTER EACH ROUND
**If you do not have muscle ups, you can do a jumping muscle up or ring dipsRead More
Do you have your partner for the Halloween in house competition yet?? Sign up at the front desk!!
How are we doing with the squat program? Communicate with your trainer! I noticed a lot of you are missing your squats. If you miss squat day, make it up!
10 Minute AMRAP:
CrossFit Games Open WOD 12.2:
Proceed through the sequence completing as many reps as possible in 10 minutes of the following:
30 Snatch 75#/45#
30 Snatch 135#/75#
30 Snatch 165#/100#
As many reps as possible @ 210#/120#
REST UNTIL 20 Minutes,
4 Rounds for time:
40 Double Unders
30 Wall Balls 20/14 10′ target
20 Box Jumps 24″/20″
5 Rounds for time:
15 Ball Slams
15 Wall Balls
Run 250m w/ slam ballRead More
3X10 Back Squat
Add 5-10 pounds from last week!
15 Minute AMRAP:
12 Kettlebell Swings 70#/53#
**Run counts as 2 reps. 1 rep to corner, 1 rep back.
30 Minute AMRAP:
40 Air Squats
50 Double Unders or 150 SinglesRead More
Great job this weekend to all of our competitors at the Partner Fitness Challenge at CrossFit ASAP! CrossFit Lodi represented! Mark and Ben took 1st in the Scaled division (it was their first competition for both) , Rose and Sara took 2nd in the Rx, Travis and his partner Nick took 3rd in Rx and Kevin and Trevor finished 7th. Erica also did amazing in her very first CrossFit competition!!! Great job everybody!!
A few photos of the event…http://www.crossfitlodi.com/gallery/events-2/asap-partner-challenge/
2 Rep Max Thruster from the floor….
In 12 Minutes work up to a heavy set!
REST until 15:00
Push Jerk 135#/95#
Toes to Bar
50 Goblet Squats
50 Sumo Deadlift High Pulls
50 Kettlebell Swings
50 Dumbbell Push Press
Run 800mRead More