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Thursday May 18, 2017

Posted on May 17, 2017 | 0 comments

Today – Open Gym from 5am – 10am, 12pm-1pm and 4pm – 6pm.  We will be closing at 6pm (ONLY on Thursdays during the Farmers Market)  Come in for a WOD then head on down to the Downtown Farmers Market!

I hope you are all enjoying the Open gym time and the WOD’s that are posted.

WOD 1:

120 Double-unders
60 Cal Bike
60 Sit-ups
90 Double-unders
45 Cal Bike
45 Sit-ups
60 Double-unders
30 Cal Bike
30 Sit-ups

 

WOD 2:

“Helen”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

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Wednesday May 17, 2017

Posted on May 16, 2017 | 0 comments

Strength:

2 Back Squats @ 60% 1RM

Every 1 min for 10 mins.

WOD:

For time:

30 Assault Bike Calories

20 Burpee Box Jump Overs, 24/20 in

10 Cleans, 155/105 lbs

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Tuesday May 16, 2017

Posted on May 15, 2017 | 0 comments

New Women’s Muscle Tanks and Mens T’s are in,  just in time for summer!  3 different colors to choose from, sizes and colors are limited.

Erica will be in today with IAB clothing!  Lot’s of new apparel!

Skill/Strength:

3 -5 Strict Dips – Ring or stationary

Every :45 sec for 8 sets

Adv. – add weight

 

WOD:

For time:

Dumbbell Walking Lunge, 55/35 lbs, 100 ft

100 Double Unders

50 Wall Balls, 20/14 lbs

7 Rope Climbs

50 Wall Balls, 20/14 lbs

100 Double Unders

Dumbbell Walking Lunge, 55/35 lbs, 100 ft

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Monday May 15, 2017

Posted on May 14, 2017 | 0 comments

New Women’s Muscle Tanks and Mens T’s are in,  just in time for summer!  3 different colors to choose from, sizes and colors are limited.  

Erica will be in the gym on Tuesday with some New IAB clothing…make sure you check it out.

WOD: Individual Regional WOD 1

For time:

1,200-m Run

Then,

12 rounds of:

4 strict handstand push-ups

8 chest-to-bar pull-ups

12 squats

Time cap: 25 minutes

Rx+ Men wear a 20-lb. vest Women wear a 14-lb. vest

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Friday May 12, 2017

Posted on May 11, 2017 | 0 comments

Strength:

3 Position Clean + Jerk

1-1-1

High Hang Clean (hip) + Hang Clean (Knee)+ Clean (floor) + Jerk

Use 70% x 2, 75% x 1

WOD:

3 rounds for time of:

10 Deadlifts, 275/185 lbs

30 Row Calories

60 Double Unders

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Thursday May 11, 2017

Posted on May 10, 2017 | 0 comments

This Saturday May 13, 2017

Open Gym 7am-8am

Class 8am & 9am

If you would like to mix it up a bit join us at the Lodi Memorial Walk for the Health of It.  CrossFit Lodi will be out there leading the warm up and helping out.  To register check out the websie at

www.lmhfoundation.org  

*Fun Fact* – Each of our five rowers has about 6,000,000 m on them…that is a total of 30 million meters combined that have been rowed at CF Lodi.

WOD 1:

5 Rounds for Time

9 Power Cleans 135#/95

15 Push Ups

21 Air Squats

200 m Run

WOD 2:

5 Rounds for time

15 Cal AB

15 Burpees to a plate

Post WOD:

Ab Mat Sit Ups 2 x 20

Back Extensions 2 x 20

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