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Thursday December 11, 2014

Posted on Dec 10, 2014 | 0 comments

SANTA SMACKDOWN THIS SATURDAY!!! WE ARE VERY EXCITED TO HOST OUR 2ND ANNUAL COMPETITION! Come out and cheer on all the competitors if you aren’t volunteering! :)

Reminder there are no classes Friday 4 and 5pm or Saturday morning!

CROSSFIT LODI CHRISTMAS PARTY NEXT SATURDAY DECEMBER 20TH AT 7PM!

 

Skill EMOM:

8 Minute EMOM:

Even: 6 Alternating 1 Arm DB SQUAT Snatch

Odd: 2 Rope Climbs

 

WOD:

For time:

50 Calorie Row

50 Handstand Push-ups

50 Deadlifts 185#/125#

50 Pull-ups

50 Burpees

 

CF MELT:

For Time:

50 Calorie Row

50 Hand Release Push-ups

50 Push Press

50 Pull-ups

50 Burpees

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Wednesday December 10, 2014

Posted on Dec 9, 2014 | 0 comments

SANTA SMACKDOWN THIS SATURDAY! Remember no classes Friday 4 and 5pm or Saturday morning! 

 

CF Lodi Christmas party December 20th at 7pm at the gym! Sure to be fun times!! 

 

Strength:

EMOM 10 Minutes

1 Snatch (add 5 lbs from Friday)

EMOM 10 Minutes

1 Clean & Jerk (add 5 lbs from Friday)

 

WOD:

12 Minute AMRAP:

5 Push  Press 115#/75#

7 Box Jumps 24″/20″

9 Kettlebell Swings 53#/35#

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Tuesday December 9, 2014

Posted on Dec 8, 2014 | 0 comments

CONGRATS to Austin and Lauren Vickers who placed FIRST in their division at CrossFit Oakdale’s “Franniversary” partner competition over the weekend.  Great job guys! 

 

DON’T FORGET! VOLUNTEER MEETING TONIGHT AT 7PM FOR SANTA SMACKDOWN! 

 

REMINDER: No 4 and 5pm classes this Friday and NO Saturday classes due to the Santa Smackdown. Come out and watch! 

*NOTE: We are switching the Clean & Jerk/ Snatch cycle to Wednesdays instead of Fridays!

Skill Warm-up:

8 Minute EMOM:

Even: 5/3 Muscle Ups (scale with ring dips)

Odd: 50 Double Unders

 

WOD:

10 Rounds for time:

3 Power Cleans 155#/105#

15 Wall Balls 20#/14#

 

CF MELT:

5 Rounds for time:

Row 500m

Burpee Broad Jump 100 ft.

20 Ground to Overhead w/ plate

10 Wall Balls

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Monday December 8, 2014

Posted on Dec 7, 2014 | 0 comments

This Saturday is the SANTA SMACKDOWN competition at the gym. 

Reminder: there will be no 4 and 5pm classes on Friday afternoon and no Saturday classes! 

 

Strength:

Front Squat

EMOM 10 Minutes:

2 Reps every minute, working up to a heavy double…

 

WOD:

For time:

Run 400m

30 Front Squats 135#/95#

30 Toes to Bar

Run 400m

30 Dumbbell Snatch 70#/50#

30 Pull-ups

Run 400m

 

CF MELT:

For time:

Run 800m

30 Goblet Squats

30 Knees to Elbows

Run 400m

30 DB Snatch

30 Burpees

Run 800m

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Friday December 5, 2014

Posted on Dec 4, 2014 | 0 comments

Reminder! Next Saturday is the Santa Smackdown and there will be no Saturday classes…There will also be no 4 and 5pm class on Friday the 12th! We apologize for any inconvenience, but hope to see you all at the competition!!

 

Today we begin a Snatch & Clean& Jerk cycle. Every Friday we will be doing EMOM’s of both, adding 5 pounds each week. I promise you will see results! The beginning is going to be light, but it gives you a chance to perfect your technique and form for when you get to the heavier weights.

 

Strength:

10 Minute EMOM:

1 Full Snatch @ 65% (same weight every minute)

10 Minute EMOM:

1 Full Clean & Jerk @ 65% (same weight every minute)

 

WOD:

10 Minute AMRAP:

Get as far as you can in the ladder:

Dumbbell Thrusters 40#/25#

Burpees

3,6,9,12,15,18…etc…..

 

CF MELT:

Friday Fun!

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Thursday December 4, 2014

Posted on Dec 3, 2014 | 0 comments

*CF Lodi CHRISTMAS PARTY DECEMBER 20TH! STARTS AT 7PM. 

*SANTA SMACKDOWN DECEMBER 13! 

- Volunteer meeting next Tuesday @ 7pm!

We would love a Cf Lodi team to represent at the comp! Scaled and Rx still has open spots! Get a team together!

 

Skill Warm-up:

8 Minute EMOM:

Odd: 5 Turkish Get-ups

Even: 8 Ring Dips (or a number that is attainable)

 

WOD:

20 Minute AMRAP:

5 Power Snatch 135#/95#

7 Toes to Bar

9 Handstand Push-ups

 

CF MELT:

8 Minute AMRAP:

Row 200m

10 Sumo Deadlift High Pulls w/ KB

2 Minute Rest

 

8 Minute AMRAP:

“Cindy”

5 Pull-ups

10 Push-ups

15 Squats

2 Minute Rest

 

8 Minute AMRAP:

20 Wall Balls

20 Ball Slams

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