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Thursday February 11, 2016

Posted on Feb 10, 2016 | 0 comments

Fitness:

AMRAP 17 Min

400 M Run

30 Kettlebell Swings

20 Burpees

10 Goblet Squats w/KB

Performance:

2013 Open Workout

AMRAP 17 Min

40 Burpees

30 Snatch 75#/45#

30 Burpees

30 Snatch 135#/75#

20 Burpees

30 Snatch 165#/100#

10 Burpees

Snatch 210#/120#

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Wednesday February 10, 2016

Posted on Feb 9, 2016 | 0 comments

Fitness:

10-15 min Double Under Practice

then

3 Rounds for Max Reps

1 Min Hand Lift Push Ups

1 Min Pull Ups

1 Min Front Squats 115#/75#

1 Min Double Unders or Singles

1 Min Rest

Performance:

Double Unders – Flight Simulator

*17 min time cap

then

3 Rounds for Max Reps

1 Min HSPU

1 Min Chest to Bar Pull Ups

1 Min Front Squats 185#/135#

1 Min Double Unders

1 Min Rest

 

 

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Tuesday February 9, 2016

Posted on Feb 8, 2016 | 0 comments

Fitness & Performance

Skill Work

Handstand Push Up Technique  10-15 min

If you do not have HSPU’s, we will work on the progression.

If you are good at HSPU try doing them with a deficit

then

5 Rounds for Time

50 Foot Dumbbell Overhead Walking Lunge 50#/35#

*scale DB weight if necessary

25 Wall Balls 20#/14# to 10′

 

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Monday February 8, 2016

Posted on Feb 7, 2016 | 0 comments

GSG.01.2016

Congratulations to CrossFit Lodi Team “Kippin it Real” – Austin, Lauren, Emmy, & Wes – for their 5th place finish in the Scaled division at the Golden State Games on Saturday.  Good job guys!

Workout of the day:

Fitness:

25 Box Jumps 24/20″

50 Pull Ups

75 AB Mat Sit ups

100 Double Unders (300 Singles)

1 Mile Run

100 DU

75 AB Mat Sit ups

50 Hand Lift Push Ups

25 Box Jumps 24/20#

Performance:

Snatch Balance

1-1-1-1-1

Snatch

2-2-2-2-2

AMRAP 5 Min

Snatch 165#/115#

**Full Snatch**

If Rx wight is to heavy for you…scale to something appropriate.

 

 

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Friday February 5, 2015

Posted on Feb 4, 2016 | 0 comments

Fitness & Performance

Workout of the Day:

2012 Open Workout

AMRAP 18 min

15 Box Jumps 24″/20″ (step ups are allowed for this workout)

12 Push Press 115#/75#

9 Toes to Bar

*Scale accordingly

 

Post WOD:

4 rounds

20 sec L-Sit Hold

10 AB roll outs with a Barbell

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Thursday February 4, 2016

Posted on Feb 3, 2016 | 0 comments

Fitness & Performance

Workout of the Day:

Death By Calorie Row

400 m Prowler Push with Bodyweight

3 rounds not for time

15 GHD Sit Ups

15 Hip Extensions

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