Uncategorized

Wednesday May 10, 2017

Posted on May 9, 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  

Strength:

Back Squat

8-6-4-2

*Use the heaviest weight possible for each set

WOD:

2 rounds for time of:

40 One Arm Dumbbell Snatch (Alternating), 55/35 lbs

Run, 800 m

Read More

Tuesday May 9, 2017

Posted on May 8, 2017 | 0 comments

Strength:

3 Position Snatch

1-1-1

High Hang(hip), Hang (knee), Floor

70% x 2 , 75% x 1

WOD:

3 rounds for time of:

25 Toes-to-bars

15 Shoulder-to-Overheads, 115/75 lbs

Read More

Monday May 8, 2017

Posted on May 7, 2017 | 0 comments

For time:

“Jackie”

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

@ 10:00

“Diane”

21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Handstand Push-up

@20:00

“Elizabeth”

21-15-9 reps, for time of:

Clean, 135/95 lbs

Ring Dip

*Cap – 30 Min.*

*Please scale to your ability.  Even if you do not finish at the 10 or 20 min mark you will move on.*

Read More

Friday May 5, 2017

Posted on May 4, 2017 | 0 comments

This Saturday we will have 2 classes.  We are brining back the 8am.  Some of you have requested an earlier Saturday time, so we will give it a shot, at least for the summer.  We will still be open at 7am for Open Gym (now from 7am-8am)

Strength:

Strict Press

In 15 min work up to a heavy set of 5

WOD:

Complete as many rounds as possible in 20 mins of:

10 Squat Clean Thrusters, 95/65 lbs

200 m Run

Read More

Thursday May 4th, 2017

Posted on May 3, 2017 | 0 comments

Open Gym Today: 5am-10am,  12pm-1pm, 4pm-6:30pm

Here are a couple of workouts if you need an idea.

These are both from CrossFit New England

 

WOD 1

3 Rounds For Time:
500m Row
25 Sit-ups
20 DB Push Presses (35#/25#)
15 Deadlifts (185/135)

 

WOD 2

1 Mile Run
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run
15Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run
9 Kettlebell Swings(53/35)
9 Goblet Squats (53/35)

Read More

Wednesday May 3, 2017

Posted on May 2, 2017 | 0 comments

This Thursday we will have Open Gym all day!  There will be workouts posted if you need one.  If you have questions or need help, there will still be a trainer there to help and answer any questions!  You can come in anytime between 5am-10am, 12pm-1pm, 4pm- 6:30pm (During the Lodi Farmers Market May 18 – Aug 31 we will only stay open until 6pm on Thursdays).

This Saturday we will have 2 classes.  We are brining back the 8am.  Some of you have requested an earlier Saturday time, so we will give it a shot, at least for the summer.  We will still be open at 7am for Open Gym (now from 7am-8am)

Strength:

Front Squat

15 min to find a heavy set of 3

-Rest 1 min

Then find your 20 RM

WOD:

4 rounds for time of:

7 Hang Power Clean & Jerks, 155/105 lbs

50 Double Unders

Read More