Friday January 30, 2015

Posted on Jan 29, 2015 | 0 comments

*Don’t forget  about Tim’s Olympic lifting class this Saturday starting at 10am! Sign ups are at the front desk!

 

*Thursday February 12 will be our 3rd annual Valentine’s Partner in-house competition! We will have sign ups next week. Teams must be male/ female.

 

* Sign up for thebarbellwod.com today! Check out their website for details and contact Jamie for a discount code!

 

*This Saturday is a fundraiser at CrossFit my Heart! Good luck to Brad, Morgan, Daniel, Kristin and Emmy, who are competing! 

 

Strength:

Front Squat

EMOM 10 Minutes, 2 Reps working up to your heaviest set.

 

WOD:

5 Rounds for time:

5 Deadlifts 275#/185#

10 Box Jumps 24″/20″

15 Burpees

30 Double Unders

 

CF MELT:

Friday Fun!

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Thursday January 29, 2015

Posted on Jan 28, 2015 | 0 comments

THURSDAY FEBRUARY 12TH we will be having our 3rd annual in-house Valentine’s Day Partner Competition! Teams must be male/female. The warm-up will be begin at 530 and the first WOD will be at 6pm. Sign ups will be up next week. Find a partner today!

 

The Open begins in 28 days! Have you signed up yet? Go to games.crossfit.com and sign up today! List CrossFit Lodi as your affiliate :)  

 

Skill Warm-up:

8 Minute EMOM:

Even: 5/3 Muscle Ups (Ring or Bar)

Odd: 8 Alternating Pistols or Pistol Progression

WOD:

For time: 

Run 400m

30 Hang Power Snatch 75#/55#

30 Wall Balls 20#/14# 10′ target

Run 400m

30 Kettlebell Swings 70#/53#

30 Handstand Push-ups

Run 400m

30 Alternating Dumbbell Snatch 70#/50#

30 Toes to Bar

Run 400m

 

CF MELT:

For time:

300 Jumprope

100 Sit-ups

75 Ball Slams

50 Push-ups

25 Deadlifts

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Wednesday January 28, 2015

Posted on Jan 27, 2015 | 0 comments

Today we MAX!

Hopefully for those that have been coming regularly to our Clean & Jerk/ Snatch days, you will see some progress and maybe even a PR today! 

 

Strength:

We will be taking aproximately 30 minutes to find both a max SNATCH and then max CLEAN & JERK!

 

WOD:

CrossFit Games Open WOD 12.5

Complete as many reps as possible within 7 minutes, following the rep scheme:

3 Thrusters 100#/65#

3 Chest to Bar Pull-ups

6 Thrusters 100#/65#

6 Chest to Bar Pull-ups

9 Thrusters 100#/65#

9 Chest to Bar Pull-ups

continue on to 12,15,18,etc….

 

CrossFit MELT:

6 Rounds for time:

Row 400m

Run 400m

20 Kettlebell Swings

 

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Tuesday January 27, 2015

Posted on Jan 26, 2015 | 0 comments

Have you signed up for the Crossfit games Open yet?!  The first WOD will be released the last weekend in February. This is always an exciting time of year! This year there will be a scaled division and a teen division. Something for everyone!

 

Crossfit Lodi is now an official chapter of the Barbell WOD from Cal Strength.  Contact Jamie to sign up with a discount code for this strength program. If you are signed up, you may complete your WOD Tuesdays and thursdays at 5pm with a coach’s guidance. Otherwise you may do the WOD during open gym times.

 

Skill Emom 8 minutes:

Even: 3 wall walks

Odd: 6 alternating Dumbbell squat snatch (1arm)

 

WOD:

21-18-15-12-9-6-3

Power Cleans 135/95

Lateral Burpees over the Bar

 

 

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Monday January 26, 2015

Posted on Jan 25, 2015 | 0 comments

We are excited to announce that we are now an official chapter of the BARBELL WOD from Cal Strength. Go to thebarbellwod.com for details on this structured strength program. Contact Jamie if you are interested in signing up, and she can give you a discount code! Also, if  you are signed up for the program, we are offering Tuesday and Thursday at 5pm to do the barbell WOD while having a coach help coach you through it. Otherwise you can do the WOD during Open Gym…. Questions? Ask a trainer! 

 

Strength:

Split Jerk (from the rack)

In 12 Minutes, work up to a heavy Split Jerk…

 

WOD:

4 Rounds for time: (also for MELT)

25 Wall Balls 20#/14# 10′ target

15 Kettlebell Swings 53#/35#

10 Box Jumps 30″/24″

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Friday January 23, 2015

Posted on Jan 22, 2015 | 0 comments

We are sad to say goodbye to Coach Austin but excited for his bright future ahead of him! Austin is leaving for Navy boot camp in Chicago. We wish you nothing but the best, Austin! He has so kindly programmed today’s WOD for all of you! :)  

 

WOD:

“Farewell Austin!”

10 Minute running clock:

Run 1600m (4 laps)

In the remaining time, max reps MUSCLE UPS 

*each muscle up will count as 2 reps

*scale as needed (ring dips, strict pull-ups, trainsitions from the floor, etc.)

REST 2 MINUTES

8 Minute running clock:

Run 800m (2 laps)

In remaining time, max reps SNATCH 135#/95#

REST 2 MINUTES

 

6 Minute Running clock:

Run 400m

In remaining time, max reps PUSH-UPS

REST 2 MINUTES

 

4 Minute Running clock:

Run 200m

In remaining time max reps CLEAN & JERK 185#/125#

 

Crossfit MELT:

FRIDAY FUN!

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Thursday January 22, 2015

Posted on Jan 21, 2015 | 0 comments

Interested in a 9am babysitting time? Let Jamie know!!!

 

Have you signed up for the CF Games Open yet? This year there is a scaled division and a teen division! Doable for ALL levels! Sign up today and list CrossFit Lodi as your affiliate! Go to games.crossfit.com to register!

Strength:

In 12 Minutes work up to a heavy 3 Rep  SUMO DEADLIFT.

WOD:

For time:

150 Double Unders

100 Kettlebell Swings 53#/35#

50 Toes to Bar

25 Handstand Push-ups

50 Kettlebell Goblet Squats 53#/35#

100 Sit-ups

150 Double Unders

 

CROSSFIT MELT same workout but sub Hand Lift Push-ups for HSPU :)

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