Tuesday January 21, 2014

Posted on Jan 20, 2014 | 0 comments

HAVE YOU REGISTERED FOR THE CROSSFIT GAMES OPEN YET?!!! YOU CAN REGISTER HERE. MAKE SURE TO LIST CROSSFIT LODI AS YOUR AFFILIATE! FIRST WORKOUT RELEASED FEB 27!

 

FEBRUARY 13TH IS OUR VALENTINE’S DAY PARTNER COMPETITION! SIGN YOU AND YOUR PARTNER UP AT THE FRONT DESK THIS WEEK!

 

Skill Warm-up:

3 Rounds not for time:

50 Doube Unders

6-8 Strict chest to Bar pull-ups (scale as needed)

10-12 Weighted Pistols

 

WOD:

For time:

30 Dumbbell Snatch 50#/30#

30 Toes to Bar

25 Dumbbell Snatch 50#/30#

25 Toes to Bar

20 Dumbbell Snatch 50#/30#

20 Toes to Bar

15 DB Snatch 50#/30#

15 Toes to Bar

10 DB Snatch 50#/30#

10 Toes to Bar

 

CrossFit Melt: (8am and 7pm)

For time:

30 DB Snatch

30 Sit-ups

25 DB Snatch

25 Sit-ups

20 DB Snatch

20 Sit-ups

15 DB Snatch

15 Sit-ups

10 DB Snatch

10 Sit-ups

 

Post WOD:

10 Minute AMRAP:

20 Russian Twist w/ dumbbell

20 Scissor Kicks

30 Second Plank