CrossFit Lodi

Thursday May 17, 2012

Sara — Thu, 17 May 2012 03:20:40 +0000

WOD:

(A modified version of Regional Individual WOD #6)

3 Rounds of:

7 Deadlifts 315#/205#

14 Chest to Bar Pull-ups

3 Rounds of:

21 Wall Balls

21 Sit-ups

then,

28 Burpee Box Jump Overs

Finish with:

400m Farmer Carry 45#/25#

Wednesday May 15, 2012

Sara — Wed, 16 May 2012 03:27:51 +0000

WOD:

Regional WOD #2:

For time:

Row 2000m

50 Pistol Squats, alternating

30 Hang Cleans 225#/135#

YES this is very heavy! Work with something that is moderately heavy that will challenge you.

Tuesday May 14, 2012

Sara — Tue, 15 May 2012 02:32:49 +0000

MODIFIED SCHEDULE THIS WEEK DUE TO THE REGIONALS WHICH ARE FRIDAY, SATURDAY AND SUNDAY….

There will be no CF KIDS class on Thursday.

Friday there will be 530am, 7am, 8am and 9am classes only.

Saturday we are CLOSED. Come out to Santa Clara County Fairgrounds and wear your CF Lodi shirt!

WOD:

Regional Individual WOD #4

50 Back Squats 135#/95#

40 Pull-ups

30 Push Press 135#/95#

50 Front Squats 95#/65#

40 Pull-ups

30 Push Press 95#/65#

50 Overhead Squats 65#/45#

40 Pull-ups

30 Push Press 65#/45#

CrossFit Kids WOD:

Skill work:

Snatch

WOD:

12-9-6

Snatch

Box Jumps

Thrusters

Monday May 14, 2012

Sara — Mon, 14 May 2012 00:30:02 +0000

Hope everyone had a wonderful weekend and a Happy Mother’s Day ….

A big congratulations to Jeff Serena and his fiancee, who completed the “Road to Hope” over this weekend…a 3 day, 250 mile bike race that started in Chesapeake, Virginia and ended at the White House! All proceeds of the ride went to COPS Kids Camp, which is for children of fallen police officers. What a great accomplishment!

The week of Regionals is here! We will be doing the workouts from the Regionals this week so we can ALL share the pain that our competitors will have to endure this weekend! We will scale accordingly……..

WOD:

Individual WOD #1 from CrossFit Games Regionals 2012

“Diane”

21-15-9

Deadlifts 225#/155#

Handstand Push-ups

then,

Individual WOD #3 from the Regionals (weight is scaled and distance lengthened)

4 Rounds for time:

10 1 -arm Dumbell Snatch 55#/40#

250m sprint

Dumbbell must start on the ground before each rep, alternating arms every rep.

Frank and Sid practicing their partner deadlifts for team WOD #1:

Saturday May 12, 2012

Sara — Sat, 12 May 2012 04:48:14 +0000

Happy Mother’s Day to all of you wonderful moms out there! Treat your mama nice this weekend

Come in for a TEAM WOD! Bring a friend to share in the madness!

Friday May 11, 2012

Sara — Fri, 11 May 2012 03:03:10 +0000

WOD:

400m Farmer Carry 45#/25#

then,

3 Rounds for time:

15 Sumo Deadlift High Pulls 75#/55#

15 Push Press 75#/55#

30 Double Unders

then,

400m Farmer Carry 45#/25#

Thursday May 10, 2012

Sara — Thu, 10 May 2012 03:56:06 +0000

Regionals is getting closer! Our team and individual competitors have been working extra hard. In CASE you haven’t seen the workouts they will be doing, check out the individual workouts HERE.….and the team workouts HERE. It will be exciting to watch! If you can come out to the the Santa Clara County Fairgrounds next weekend, DO IT! We would love the support!

WOD:

3 rounds:

10 Deadlifts 225#/155#

10 Bar-facing burpees

Run 400m

3 Rounds:

10 Dumbbell Thrusters 45#/25#

10 Knees to Elbow

Run 800m

Wednesday May 9, 2012

Sara — Wed, 09 May 2012 03:49:37 +0000

It’s getting HOT! Make sure you are properly hydrating throughout the day! Very important! Especially considering how hard you are working in the gym…..

WOD:

5 Minute AMRAP:

7 Burpee Pull-ups

14 Kettlebell Swings 53/35

Rest 1 Minute

5 Minute AMRAP:

7 Box Jumps 30″/24″

14 Wall Balls

Rest 1 Minute

5 Minute AMRAP:

7 Squats 45#/25# plate

14 Overhead Walking Lunges 45#/25# plate

Rest 1 Minute

5 Minute AMRAP:

14 Sit-ups

21 Double Unders

Tuesday May 8, 2012

Sara — Tue, 08 May 2012 01:53:10 +0000

Don’t forget to sign up for our event that we will be having at the gym, CrossFit for Hope June 9th. CrossFit is teaming up with St. Jude’s Children’s Research Hospital to raise money to fight childhood cancer. We will be doing a workout that is the same format as Fight Gone Bad. You must register online in order to participate. Sign up today!

WOD:

Every minute on the minute for 10 minutes:

1 Power Clean, 2 Front Squats

Work up to a max effort.

then,

Run 400m

Rest 90 seconds

Repeat for 5 rounds.

CrossFit Kids WOD:

Warm-up:

200 jumpropes

Butt kickers, high knees, 25m bear crawl

Good mornings

WOD:

15-12-9

Overhead Squats

Pull-ups

Monday May 7, 2012

Sara — Mon, 07 May 2012 13:51:35 +0000

This workout, “Vengeance” is an event that my good friends at CrossFit South County had at their box to honor 7 Marines that died during a routine practice mission in February. One round for each fallen soldier! Our thoughts and prayers go out to the families that these Marines left behind….

“Vengeance”

7 Rounds for time:

4 Snatch 135#/95#

6 Clean & Jerk 135#/95#

9 Deadlift 135#/95#

…CrossFit Games Regionals is in less than 2 weeks!!!! Keep in mind, we have a modified schedule for Regional weekend:

Friday 5:30,7,8,9

Saturday: CLOSED

Come to the Santa Clara County Fairgrounds to support CrossFit Lodi! It will be an amazing event! Book your hotels ASAP!