Wednesday October 30, 2013

Posted on Oct 29, 2013 | 0 comments

Don’t forget to sign up for Scott Hisaka’s Olympic Lifting class this Sunday! If you haven’t taken his class yet, you NEED to! Sign up sheet is at the front desk.

As you probably know, CrossFit Lodi is hosting our first big event December 14th, the “Santa Smackdown”… Of course we encourage you to compete, but if you are not competing, we would LOVE extra help! If you are interested in volunteeering and/or judging please let us know!

 

Skill Warm-up:

3 Rounds not for time:

Handstand Holds against wall 30-45 seconds… Handstand Walk Practice if able

30-45 second L-sit hold

2 Rope Climbs

 

WOD:

4 Minute AMRAP:

8 Thrusters 115#/85#

8 Toes to Bar

REST 1 Minute

4 Minute AMRAP:

8 Sumo Deadlift High Pulls 115#/85#

8 Bar Facing Burpees

REST 1 MINUTE

 

4 Minute AMRAP:

8 Power Snatch 115#/85#

16  Jump Lunges

REST 1 MINUTE 

 

4 Minute AMRAP:

8 Push Jerks 115#/85#

8 Hand Lift Push-ups

CROSSFIT MELT (8am)

Come and find out! :)