Friday March 26, 2015

Posted on Mar 26, 2015 | 0 comments

WOW! Well get ready for lots of thrusters and rowing!! We had a feeling the last workout was going to be nasty and we were right! 

Hope to see you all tonight at 5pm!

 

Strength:

Hang Squat Snatch+ Overhead Squat

In 12 Minutes, work up to a heavy single.

 

WOD:

For Time:

Run 1 Mile

50 Sumo Deadlift High Pulls 75#/55#

50 Toes to Bar

150 Double Unders

 

CROSSFIT MELT:

Friday FUN!

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Thursday March 26, 2015

Posted on Mar 25, 2015 | 0 comments

The final workout of the Open is here! Join us for the live announcement at 5pm at the gym! 

 

Skill EMOM:

8 Minutes:

Even: 5 Strict Pull-ups (scale accordingly but no kipping)

Odd: 30 Second Handstand Hold

 

WOD: ( same for CrossFit Melt)

50-40-30-20-10

Kettlebell Swings 53#/35#

Abmat Sit-ups

*250m Farmer Carry after each round 50#/30#

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Wednesday March 25, 2015

Posted on Mar 24, 2015 | 0 comments

Strength:

Every 90 Seconds for 15 Minutes:

1 Clean & Jerk, building in weight.

 

WOD:

5 Rounds for time:

7 Deadlifts 275#/185#

35 Double Unders

REST 3 MINUTES

 

5 Rounds for time:

7 Shoulder to Overhead 155#/105#

14 Lateral Hand Release Burpees over Bar

 

 

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Tuesday March 24, 2015

Posted on Mar 23, 2015 | 0 comments

CrossFit Lodi in 14th place! The top 15 teams send a team to Regionals which is in San Diego this year. One more week! We can do it! Great job to everybody :)

 

CONGRATS to West for placing 3rd in the Friday Night Series this past Friday and Josh for doing awesome as well!! Way to represent guys! 

 

Skill EMOM:

8 Minute EMOM:

Even: 6 Alternating DB Squat Snatch (building to a heavy weight)

Odd: 30 Second L-Sit hold

 

WOD: 

For time:

21 Pull-ups

21 Kettlebell Swings 70#/53#

21 Wall Balls 20#/14#

Run 800m

15 Wall Balls 20#/14#

15 Kettlebell Swings 70#/53#

15 Pull-ups

Run 800m

21 Pull-ups

21 Kettlebell Swings 70#/53#

21 Wall Balls 20#/14#

 

*Same workout for CrossFit Melt*

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Monday March 23, 2015

Posted on Mar 22, 2015 | 0 comments

Happy Monday! Great job to everyone on 15.4! Only one more week of the Open! Only a couple of movements left so we should probably practice them today :)

 

Strength:

Front Squat

In 12 Minutes work up to a heavy SINGLE Front Squat.

 

WOD:

20 Minute EMOM:

Even Minutes: 5 Thrusters 95#/65#

5 Bar Facing Burpees

Odd Minutes:  10 Box Jumps  30″/24″

 

Please scale accordingly! 

If 5 reps are feeling too easy for you, then try to increase reps each round on the thrusters and burpees.

 

CrossFit MELT:

5 Rounds for Time:

Run 400m

10 DB Thrusters

10 Bar Facing Burpees

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Friday March 20, 2015

Posted on Mar 19, 2015 | 0 comments

Who is ready for handstand push-ups?! 

Open WOD 15.4 is here! Hope to see you all tonight at 5pm! 

 

Strength:

Strict Press

10 Minute EMOM

2 Reps per minute, building weight

 

WOD:

15 Minute AMRAP:

12 Alternating Dumbbell Snatch 70#/50#

12 Hand Release Push-ups

12 Pull-ups

 

CF MELT:

Friday Fun!

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Thursday March 19, 2015

Posted on Mar 18, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even: 4 Turkish Get Up (4 each arm)

Odd: 2 Rope Climbs

 

WOD:

5 Rounds for time:

Run 400m

15 Deadlifts 205#/135#

50 Double Unders

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