Monday December 9, 2013

Posted on Dec 8, 2013 | 0 comments

CONGRATS to our Rookie Rumble competitors this weekend!!! Brad, Rachel and Lauren represented CF Lodi well!!!!! GREAT job to you all!!!!

THIS SATURDAY is the Santa Smackdown!!! CF Lodi’s very own competition. We are beyond excited to host our first event! REMINDER that this Friday we will not have classes after the noon. 5,6,7,8,9, Open Gym abd noon only. Thanks!

 

Strength:

Pause Front Squats

In 12 Minutes, work up to a heavy 3 rep PAUSE front squat….Hold at the bottom of the squat for 3 seconds before ascending…

 

WOD:

For time:

21 Thrusters 115#/75#

21 Pull-ups

10 Clean& Jerks 155#/105#

Run 400m

21 Kettlebell Swings 53#/35#

15 Thrusters 115#/75#

15 Pull-ups

10 Clean & Jerks 155#/105#

Run 400m

21 Kettlbell Swings 53#/35#

9 Thrusters 115#/75#

9 Pull-ups

10 Clean & Jerks 155#/105#

Run 400m

21 Kettlebell Swings 53#/35#

 

CrossFit MELT:

Every Minute on the minute for 15 minutes:

Odd: 5 Burpees & 10 Wall Balls (scale down if needed)

Even: Row 150m

rest 3 Minutes

15 Minute AMRAP:

Run 250m

25 Sit-ups

50 Jumpropes

20 Jump Lunges