Wednesday December 11, 2013

Posted on Dec 10, 2013 | 0 comments

Make sure you sign up for Scott Hisaka’s olmpic lifting class this Sunday!!!! There are spots available! If you have never attended his class, you are missing out!!!!

THIS SATURDAY IS THE SANTA SMACKDOWN!!!!!!! CrossFit Lodi’s very own competition. Reminder that there will be no evening classes on Friday night. Noon will be our last class. 

 

Strength:

1 Push Press, 1 Push Jerk, 1 Split Jerk….EMOM for 10 minutes, working up to a heavy single of this complex…..

WOD:

A full tabata round of the following exercises:

Burpees over bar

Deadlifts 185#/125#

Dumbbell Ground to Overhead 40#/25#

Toes to Bar

1 Minute rest after each exercise.

 

CrossFit Melt:

A full tabata round of the following exercises:

Row for calories

Jump Squats on the rings

Kettlebell Swings

Double Pump Burpees

Push Press with barbell

Rest 1 Minute after each exercise