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Wednesday April 5, 2017

Posted on Apr 4, 2017 | 0 comments

Thursday April 6th, 2017 (tomorrow night), we will have an informational meeting regarding the Barbell Club.  Join us at 6:30 pm to find out about programming, cost, and times that the coaches will be available to help with your lifts.  All CrossFit Lodi members are welcome and we will also be opening this up to non members, so invite your friends who just want to lift!

WOD:

Run 1 Mile

rest 5 Min

then

5 rounds for time of:

15 Push-ups

2 Lunge Steps + 2 Squat, 45/35 lbs plate for 50′

20 Bumper Plate Ground To Overheads, 45/35 lbs

 

**Push-ups = with your feet raised on bumper plate (thighs are not allowed to hit the ground)

**2 lunges + 2 squats = while bear hugging your bumper plate for 50 ft

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Tuesday April 3, 2017

Posted on Apr 3, 2017 | 0 comments

Skill:

12 Min EMOM

Odd: 5-8 Strict Pull Ups

Even: 5-8 Strict Ring Dips

*Adv. Weighted Strict Pull up or Dips – can hold a DB between the feet or knees

WOD:

5 Min AMRAP

Burpee Box Jump 24″/20″

In 4 Min find your 1 Rep Max

Power Clean

3  Min AMRAP

Push Press 95#/65#

2 Min AMRAP

Pull Ups

1 Min AMRAP

Handstand Push Ups

 

 

 

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Monday April 3, 2017

Posted on Apr 2, 2017 | 0 comments

Thursday April 6th, 2017, we will have an informational meeting regarding the Barbell Club.  Join us at 6:30 pm to find out about programming, cost, and times that the coaches will be available to help with your lifts.  All CrossFit Lodi members are welcome and we will also be opening this up to non members, so invite your friends who just want to lift!

Strength:

Front Squat

3-3-3

* 3 Sec pause at the bottom of each squat

WOD:

3 rounds for time of:

25 Power Snatches, 75/55 lbs

25 Front Squats, 75/55 lbs

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Friday March 31, 2017

Posted on Mar 30, 2017 | 0 comments

Strength:

Deadlift

In 20 Min work up to a heavy single

WOD:

Complete as many rounds as possible in 14 mins of:

10 Kettlebell Snatches, 53/35 lbs (5 each arm)

20 Deadlifts, 185/135 lbs

30 Wall Balls 20/14#, everyone to 10′

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Thursday March 30, 2017

Posted on Mar 29, 2017 | 0 comments

Thursday April 6th, 2017, we will have an informational meeting regarding the Barbell Club.  Join us at 6:30 pm to find out about programming, cost, and times that the coaches will be available to help with your lifts.  All CrossFit Lodi members are welcome and we will also be opening this up to non members, so invite your friends who just want to lift!

WOD:

4 rounds for time of:

Run, 400 m

35 Push-ups

2 Rope Climbs

Post WOD:

Spend 10 Min working on the skill of your choice.

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Wednesday March 29, 2017

Posted on Mar 28, 2017 | 0 comments

Thursday April 6th, 2017, we will have an informational meeting regarding the Barbell Club.  Join us at 6:30 pm to find out about programming, cost, and times that the coaches will be available to help with your lifts.  All CrossFit Lodi members are welcome and we will also be opening this up to non members, so invite your friends who just want to lift!

Strength:

Back Squat

3-3-2-2-1-1-1

work up to a heavy single for the day

WOD:

3 rounds for time of:

20 Burpee Pull Ups

20 Front Squats, 155/105 lbs

20 Box Jumps, 24/20 in

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