Thursday December 19, 2013

Posted on Dec 18, 2013 | 0 comments

CHRISTMAS is almost here! Don’t forget CrossFit Lodi offers gift certificates….what better gift than the gift of CrossFit?? Share with your loved ones!!!

Christmas party is this Saturday at 7pm at Sara’s house! 

 

Skill Warm-up:

3 Rounds not for time:

5 Muscle ups/Bar Muscle ups or scaled version of either

12 Alternating Dumbbell Rows

5 Round-offs or Cartwheels :)

 

We are celebrating KATHY PODESTO’s 50th Birthday today!!!! She helped me create this WOD! HAPPY BIRTHDAY KATHY!!!!!!!! 

WOD:

“A Flithier 50″

For time:

50 Box Jumps 24″/20″

50 Alternating Dumbbell Snatch 45#/25#

50 Double Unders

50 Dumbbell Box Step ups 45#/25#

50 SIt-ups

50 Dumbbell Walking Lunges (50 steps)

50 Hand Lift Push-ups

 

CROSSFIT MELT (8am and 7pm)

SAME WORKOUT! Happy Birthday Kathy!!!!