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Wednesday January 21, 2015

Posted on Jan 20, 2015 | 0 comments

REMINDER! We now offer babysitting during the 5pm class. We require an RSVP please :) Are you interested in a 9am time? Let Jamie know ASAP! We would like to have an idea which days at 9am would be most popular. :)

 

This will be our last week on the Clean & Jerk/ Snatch cycle. If you have been coming every Wednesday, you should be getting close to your former PR. Next Wednesday we will MAX OUT again! Don’t miss it!

Strength:

1 Snatch (add 5 lbs from last week)

10 Minute EMOM

 

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

10 Minute EMOM

 

WOD:

12 Minute AMRAP:

6 Bar Facing Burpees

9 Power Cleans 95#/65#

12 Wall Balls 20#/14#  *both to 10 ft. target

 

CF MELT:

5 Minutes:

Run 400m

In remaining time,

Max Reps:

Pull-ups

Ball Slams

Burpees

DB Row

(4 Rounds of 5 Minutes with a different exercise each round. 1 Minute rest after each round)

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Tuesday January 20, 2015

Posted on Jan 19, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Odd Minutes: 5 DB Strict Press. Get a Heavy!

Even Minutes: 30 second L-sit hold

 

WOD:

CrossFit Games Open WOD 13.2 !

10 Minute AMRAP:

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jumps 24″/20″

Normally in the gym we do not allow step-ups as ‘Rx’ but because this is an Open WOD and they allowed it, you can step up today!

 

CF Melt:

1 minute each exercise, for max reps:

Dumbbell Deadlifts

Push-ups

Dumbbell snatch

Wall Balls

Row for calories

1 Minute rest

Repeat 3 Rounds

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Monday January 19, 2015

Posted on Jan 18, 2015 | 0 comments

What a great turnout we had on Friday for the Friday Night Series w/ Another Level CrossFit. CrossFit Lodi represented! Andrew won the Men’s Division and Daniel took 3rd! Sarah Takahashi took 3rd for the women’s side! Congratulations to Erica, Lauren, Larry, Josh, West and Sid who all killed it and represented the gym well!!! Great job guys! Can’t wait to see you all at the next one!

 

CONGRATULATIONS to MARK LEWIS who won the drawing for the iPad!!!! Thank you to the Podesto family for the donation…

 

The next Olympic lifting class will be January 31 at 10am. Sign ups will be at the front desk.

 

NEXT SUNDAY at 9am we will be having a Mobility and Strength screening. Space is limited and sign ups will be at front desk. There will be a screening and suggested stretches for problem areas.

 

Don’t forget to RSVP for babysitting starting tomorrow for the 5pm class! $5 drop in fee per child. 

 

Strength:

BACK SQUAT

In 12 Minutes work up to a heavy 3 rep Back Squat…

 

WOD:

20 Minute AMRAP:

15 Thrusters 135#/95#

15 Pull-ups

45 Double Unders

 

CF MELT:

10 Minute AMRAP:

10 Pull-ups

10 Dumbbell Thrusters

10 Burpees

REST 5 MINUTES

 

10 Minute AMRAP:

10 Burpees

10 DB Box Step ups

50 Jumprope

REST 5 MINUTES

 

10 Minute AMRAP:

20 Sit-ups

20 Jump Lunges

30 Second Plank

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Friday January 16, 2015

Posted on Jan 15, 2015 | 0 comments

REMINDER THERE WILL BE NO 5PM CLASS TONIGHT. HOPE YOU CAN ALL JOIN US FOR THE FRIDAY NIGHT SERIES! 

 

Strength:

Strict Press

EMOM 10 Minutes, 2 Reps every minute, adding weight…

 

WOD:

21-15-9-6

Front Squats 135#/95#

Handstand Push-ups

*Run 400m after each round

 

CF MELT: 

Friday Fun!

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Thursday January 15, 2015

Posted on Jan 14, 2015 | 0 comments

REMINDER there is no 5pm class Friday night due to the FRIDAY NIGHT SERIES which starts at 6pm! We apologize for the inconvenience but hope that you all can come out and support our members and friends competing! There are also still spots available! 

 

REGISTRATION FOR THE CROSSFIT GAMES OPEN STARTS TODAY! MAKE SURE TO SIGN UP ASAP AND LIST CROSSFIT LODI AS YOUR AFFILIATE :) GO TO games.crossfit.com TO REGISTER. 

 

Skill Warm-up:

8 Minute EMOM:

Even Minutes: Max set STRICT Handstand Push-ups (use abmats if needed but keep it strict)

Odd Minutes: 6 Alternating Dumbell Split Snatch–move up in weight each round to finish at heaviest weight… Bring feet together before bringing dumbbell back down

 

WOD:

CrossFit Games Open WOD 11.5

20 Minute AMRAP:

5 Power Cleans 145#/100#

10 Toes to Bar

15 Wall Balls 20#/14# 10′/9′ target

 

CF MELT:

20 Minute AMRAP:

10 Deadlifts

15 V-ups

20 Wall Balls

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Wednesday January 14, 2015

Posted on Jan 13, 2015 | 0 comments

*REMINDER there is no 5pm class this Friday due to the FRIDAY NIGHT SERIES which starts at 6pm! 

*JANUARY 19 we will start having child care at the 5pm class. Ask a trainer for details! 

*There are still spots for Tim Fua’s Olympic Lifting class this Sunday January 18th. Sign up is at the front desk! 

 

Strength:

10 Minute EMOM

1 Snatch (adding 5 pounds from last week)

10 Minute EMOM

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

 

WOD:

10 Minute AMRAP:

10 Kettlebell Swings 70#/53#

10 Box Jump Overs 24″/20″

 

CF MELT:

50-40-30-20-10

Kettlebell Swings

Sit-ups

Box Jumps/Step-ups

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