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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Tuesday February 13, 2018

Posted on Feb 12, 2018 | 0 comments

The Open starts in Just 10 days!  You still have time to register…DO IT!

WOD:

1 Mile Run

Rest exactly 5 Min

then

21-15-9 reps, for time of:

Deadlift, 275/185 lbs

Assault Bike Calories

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Monday February 12, 2018

Posted on Feb 11, 2018 | 0 comments

Strength:

EMOM: 5 Min

5 Hang Squat Clean Thrusters 155/105

WOD:

4 rounds for time of:

50′ Dumbbell Front Rack Walking Lunge, 50/35

10 Dumbbell Shoulder-to-Overheads, 50/35 lbs

10 DB Rows

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Saturday February 10, 2018

Posted on Feb 9, 2018 | 0 comments

Open Gym: 7:30-8:30am

CrossFit 8:30am

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