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Friday December 19, 2014

Posted on Dec 18, 2014 | 0 comments

HOPE TO SEE YOU ALL AT THE CHRISTMAS PARTY THIS SATURDAY AT 7PM!!!! Remember to bring  a dessert to enter the dessert contest if you so desire! And don’t forget your favorite bottle of booze, of course! 7PM!

 

Strength:

Deadlift

In 15 Minutes, work up to a 3 Rep MAX!

 

WOD:

20 Minute AMRAP:

15 Kettlebell Swings 70#/53#

15 Deadlifts 205#/135#

15 Box Jumps 24″/20″

 

CF MELT:

Friday Fun!

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Thursday December 18, 2014

Posted on Dec 17, 2014 | 0 comments

Skill EMOM 8 minutes:

Even: 5/3 Muscle Ups

Odd: 6 Alternating Turkish get-ups

 

WOD:

6 Rounds for Time:

15 Handstand Push-ups

12 Knees to Elbows

Run 400m

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Wednesday December 17, 2014

Posted on Dec 16, 2014 | 0 comments

CHRISTMAS PARTY SATURDAY @ 7PM!

 

STRENGTH:

10 Minute EMOM

1 Snatch (add 5 pounds from last week)

10 Minute EMOM

1 Clean & Jerk (add 5 pounds from last week)

 

WOD:

(From Mainsite)

For Max Reps 135#/95#: 

1 Minute Squat Cleans

1 Minute Push Jerks

2 Minutes Squat Cleans

2 Minutes Push Jerks

3 Minutes Squat Cleans

3 Minutes Push Jerks

 

CF MELT:

For time:

Run 1 Mile

75 Wall Balls

50 Ball Slams

25  Manmakers

 

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Tuesday December 16, 2014

Posted on Dec 15, 2014 | 0 comments

CHRISTMAS PARTY SATURDAY @ 7PM! Of course your significant others are MORE than welcome! Bring your favorite booze AND enter the dessert contest if you so desire! :)  

 

Have fun with this one! Burning off those holiday calories one WOD(s) at a time! :)  

WOD:

AT 0:00 

2 Rounds:

50 Double Unders

35 Abmat Sit-ups

25 Power Snatch 115#/75#

 

AT 15:00

3 Rounds:

15 Hang Power Cleans 135#/95#

15 Lateral Burpees over the Bar

 

AT 25:00

3 Rounds for Time:

75 Walking Lunges (no weight)

25 Kettlebell Swings 53#/35#

3 Rope Climbs

 

CF MELT:

3 Rounds:

150 Jumpropes

50 Abmat Sit-ups

30 DB Snatch

REST 3 MINUTES

3 Rounds:

75 Walking Lunges

25 Kettlebell Swings

3 Rope Climbs

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Monday December 15, 2014

Posted on Dec 14, 2014 | 0 comments

*DON’T FORGET ABOUT THE CROSSFIT LODI CHRISTMAS PARTY THIS SATURDAY! FOOD PROVIDED… PLEASE BRING BOOZE OF YOUR CHOICE :)  

*We will be having a contest for BEST DESSERT at the party! (NO, doesn’t have to be Paleo) This is not mandatory, of course! Enter for a chance to win a prize :)

*STARTS AT 7PM! 

 

Strength:

Overhead Squat

5-5-3-3-1-1-1

In 15 Minutes, work up to a heavy single.

 

WOD:

4 Rounds for time:

10 Burpee Box Jump Overs 24″/20″

10 Chest to Bar Pull-ups

10 Overhead Squats 95#/65#

Run 400m

 

CF MELT:

5 Rounds for time:

10 Burpee Box Jump/step up

10 Pull-ups

10 Front Squats

Run 400m

 

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Friday December 12, 2014

Posted on Dec 11, 2014 | 0 comments

NO 4 and 5 PM CLASSES TODAY! NO SATURDAY CLASSES. 

 

Strength:

EMOM 10 Minutes:

2 Strict Press @ 85% of  1RM. Should be pretty heavy!

 

WOD:

5 Rounds:

12 Overhead Walking Lunge Steps 95#/65#

12 Jump Squats w/ barbell in back rack 95#/65#

30 Double Unders

Run 200m

REST 1 MINUTE AFTER EACH ROUND 

 

CF MELT:

Friday Fun :)

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