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Friday March 13, 2015

Posted on Mar 12, 2015 | 0 comments

Do not be discouraged if you cannot yet do a muscle up for 15.3. You have 2 options! Get your VERY FIRST ONE this week!!!! OR do the scaled version of the WOD which is a great workout! 

Join us at 5pm tonight to do the WOD, or if not Sunday at 10!

Strength:

Every 90 Seconds for 15 minutes, 1 Power  Clean + 1 Hang Squat Clean, building weight.

 

WOD:

15 Minute AMRAP:

15 Burpees

15 Box Jump Overs 24″/20″

 

CF MELT:

FRIDAY FUN!

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Thursday March 12, 2015

Posted on Mar 11, 2015 | 0 comments

Time for 15.3! Come join us for the live announcement at 5pm tonight! 

 

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5/3 Ring or Bar Muscle Ups

Odd Minutes: 50 Double Unders (practice makes permanent!)

 

WOD:

10 Rounds for time:

Run 250m

10 Hang Power Snatch 75#/55#

10 Sumo Deadlift High Pulls 75#/55#

10 Ball Slams 50#/35#

 

CROSSFIT MELT:

10 Rounds for time:

250m Farmer Carry

10 Wall Balls

10 Sit-ups

10 Push-ups

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Wednesday March 11, 2015

Posted on Mar 10, 2015 | 0 comments

Strength:

Thruster (from the rack)

For 15 Minutes, Every 90 Seconds, 2 Thrusters, buliding weight.

 

WOD:

8 Minute AMRAP:

12 Shoulder to Overhead 115#/75#

8 Kettlebell Swings 70#/53#

4 Minute Rest

8 Minute AMRAP:

12 Alternating Dumbbell Snatch 50#/35#

8 Strict Pull-ups

 

 

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Tuesday March 10, 2015

Posted on Mar 9, 2015 | 0 comments

Crossfit Lodi is doing amazing in the Open!!! Great job to everyone!!! Let’s keep up the momentum!! 

 

Skill Warm-up:

8 Minute EMOM:

Odd: 8 Alternating Pistols

Even: Handstand Holds 30 seconds

 

WOD:

“Elizabeth”

21-15-9

Power Clean 135#/95#

Ring Dips

RIGHT INTO 

“Diane”

21-15-9

Deadlifts 225#/155#

Handstand Push-ups

RIGHT INTO

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

 

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Monday March 9, 2015

Posted on Mar 8, 2015 | 0 comments

WOD:

15.2

In 3 Minute, complete:

2 Rounds:

10 Overhead Squats 95#/65#

10 Chest to Bar Pull-ups

If completed within 3 minutes, then:

In 3 Minutes, complete:

2 Rounds:

12 Overhead Squats 95#/65#

12 Chest to Bar Pull-ups

If completed, move on to 14 & 14, 16 & 16, etc….

 

**If you’ve already done 15.2, then:

Strength:

10 Minute EMOM:

2 Reps Back Squat

Add weight each minute…

WOD: (also for MELT)

For time:

Run 1200m

50 Wall Balls 20#/14#

25 Burpees

Run 800m

40 Wall Balls 20#/14#

20 Burpees

Run 400m

30 Wall Balls 20#/14#

15 Burpees

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Friday March 6, 2015

Posted on Mar 5, 2015 | 0 comments

Are you ready for 15.2?? Hope to see you all tonight at 5pm! If you cannot make it tonight then see you Sunday at 10am!

 

Strength:

Minutes 0-2: 3 Reps Push Press

Minutes 3-5: 3 Reps Push Jerk

Minutes 6-9: 3 Reps Split Jerk

** Build weight each minute

 

WOD:

4 Rounds for time:

20 Ground to Overhead with plate 45#/25#

30 Walking Lunges w/plate 45#/25#

40 Sit-ups

Run 400m

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