CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that...Read More
CrossFit Lodi is a gym specializing and dedicated to the CrossFit protocol of constantly varied functional movements performed at high intensity. We strive to provide the best strength and conditioning coaching available in the Lodi area. Our gym provides a community atmosphere...Read More
In 15 minutes, work up to a 5 rep max PAUSE back squat! Hold for 3 seconds at the bottom of the squat!
15 Minute AMRAP:
7 Deadlifts 225#/155#
7 Chest to Bar Pull-ups
7 Kettlebell Swings 70#/53#
***Scaled: Deadlift 115/75
Kettlebell Swings 53/35
For pull-ups, jumping chest to bar from box
8 Minute EMOM:
Even Minutes: 5/3 Muscle Ups
**Scaled 10 Ring Dips. Use a band but make it challenging!
Odd Minutes: 5 Wall Walks
Burpee Box Jump Overs 24″/20″
Squat Cleans 115#/75# **Scaled Deadlifts 95#/65#Read More
This Sunday June 28 we will be doing Back Squats for Freedom at 10am! Hope to see you there!
100 Double Unders **Scaled 300 Single Unders
50 Push Press 75#/55# **Scaled 65#/45#
50 Toes to Bar **Scaled Knee Raises
50 Sumo Deadlift High Pull 75#/55# **Scaled 65#/45#
100 Air Squats
Run 1200mRead More
REMINDER that we will not have OPEN GYM this Sunday on Father’s Day!
For 15 Minutes, every 90 seconds,
3 REPS DEADLIFT, working up to your heaviest set.
5 Rounds for time:
25 Wall Balls 20#/14# **Scaled 16#/10# (9 ft. target)
15 Kettlebell Swings 53#/35# **Scaled 35#/26#
5 Hang Cleans 185#/125# **Scaled 115#/85#Read More
We love having you bring your friends and family to try CrossFit! If you could please give Jamie 24 hour notice when you do bring them, we would appreciate it! We want to be able to have an extra coach on hand if it happens to be during a busy class. We want your family to get proper attention/ coaching when trying it for the first time! Thank you!
Even Minutes: 30 Seconds Plank Hold
Odd Minutes: 30 Seconds Hollow Rocks
Strengthen that core!!
15 Power Snatch 95#/65# **Scaled 20 Alternating Dumbbell Snatches 35#/20#
250m Farmer Carry 50#/30# **Scaled 30#/20#
45 Double Unders **Scaled 135 single unders
50 Burpee Pull-ups
**There is no rest between workouts**
Every 90 seconds for 15 Minutes, work up to your heaviest 3 rep BACK SQUAT.
With continuously running clock, max reps of the following exercises, 1 minute of each:
Handstand Push-ups *Scaled Hand Release Push-ups
Kettlebell Swings 70#/53# *Scaled 53#/35#
Box Jumps 24″/20″ *Scaled Step-ups 20″
Sumo Deadlift High Pull w/ KB 70#/53# *Scaled 53#/35#
Repeat 3 Rounds
1 Minute REST after each round
Score is total reps
Reminder there will be no Open Gym this Sunday on Father’s Day!
8 Minute EMOM:
Even Min: 2 Rope Climbs
Odd Minutes: 4 1 Armed Overhead Squats per arm
12 Alternating Front Rack Lunges 115#/75# *Scaled 75#/55#
15 Thrusters 115#/75# *Scaled 75#/55#Read More