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Wednesday February 14, 2018

Posted on Feb 13, 2018 | 0 comments

Happy Valentines Day!  

Have you signed up for the 2018 CrossFit Open yet?  DO IT NOW!  

Join us on Friday nights starting February 23 for out Friday Night Throwdown!  Even if you are not participating in the Open or you complete the WOD earlier in the day, come join us and cheer on those athletes completing the WOD on Friday nights!

Keep your eyes open for some new CrossFit Lodi apparel with a new logo(Courtesy of Stephanie Moe) coming soon.

Saturday April 28, 2018 is Santa Smackdown!  Please keep the date open.  We will need all the judges we can get.  Even if you don’t want to judge, we will need all the support we can get to cheer on the athletes and make this a great event!

WOD:

Teams of 2:

1 partner working at a time…

7 Min AMRAP

50 m Prowler Push 90/50

Rest 3 Min

7 Min AMRAP

Burpee Pull Up

Rest 3 Min

7 Min AMRAP

250/200m Row

10 Thrusters 95/65

 

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Tuesday February 13, 2018

Posted on Feb 12, 2018 | 0 comments

The Open starts in Just 10 days!  You still have time to register…DO IT!

WOD:

1 Mile Run

Rest exactly 5 Min

then

21-15-9 reps, for time of:

Deadlift, 275/185 lbs

Assault Bike Calories

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Monday February 12, 2018

Posted on Feb 11, 2018 | 0 comments

Strength:

EMOM: 5 Min

5 Hang Squat Clean Thrusters 155/105

WOD:

4 rounds for time of:

50′ Dumbbell Front Rack Walking Lunge, 50/35

10 Dumbbell Shoulder-to-Overheads, 50/35 lbs

10 DB Rows

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Saturday February 10, 2018

Posted on Feb 9, 2018 | 0 comments

Open Gym: 7:30-8:30am

CrossFit 8:30am

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Friday February 9, 2018

Posted on Feb 8, 2018 | 0 comments

WOD:

EMOM 20 Min

Min 1: 21 Kettlebell Swings 53/35

Min 2: 18 Wall Balls 20/14

Min 3: 15 Burpees

Min 4: 12 Toes to Bar

Min 5: 9 Box Jumps 30/24

*Goal is to complete each minute unbroken with 15+ sec remaining.

If you are failing that pace…

Scale :

18 KB Swings (russian swings if needed)

15 WB 14/10

12 Burpees (No Push Up)

9 T2B or V-Ups

6 Box Jumps or 12 Low(er) box step ups

Post WOD:

100′ Front Rack Kettle bell carry (heavy) x 3

 

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Thursday February 8, 2018

Posted on Feb 7, 2018 | 0 comments

Hope everyone is having a great week!

WOD 1:

5 Rounds for Time

20/15 Cal Row

10 Thrusters 95/65

WOD 2:

“Jerry”

Run 1 Mile

Row 2ooom

Run 1 Mile

 

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