Friday June 17, 2016

Posted on Jun 16, 2016 | 0 comments

The gym will be closed on Sunday June 19th, Father’s Day.

Strength:

Back Squat

- 20 Reps – add 5- 10 lbs from last time

WOD:
16 Min EMOM

Min 1 – 7 Back Squats

Min 2 – 14 Toes to Bar

*Back squat weight should be about 75%-80% of  20 Rep Max.

*Scale T2B where necessary

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Thursday June 16, 2016

Posted on Jun 15, 2016 | 0 comments

WOD:

30-25-20-15-10-5

Sumo Deadlift High Pull 95#/65#

Box Jumps 24″/20″

then

10 Rope Climbs (not for time)

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Wednesday June 15, 2016

Posted on Jun 14, 2016 | 0 comments

CrossFit Lodi will not be Open on Sunday June 19th, Father’s Day.

WOD:

2 Rounds

25 Cal Row

25 Wall Balls 20#/14#

25 Deadlifts 205#/135#

25 Burpees

-7 Min Rest

4 Rounds

4 Power Cleans 205#/135#

4 Front Squats

4 Jerks

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Tuesday June 14, 2016

Posted on Jun 13, 2016 | 0 comments

Performance

Strength:

In 15 min work up to a heavy 1 Rep

Hang Snatch

WOD:

5 Rounds

30 sec Push Press 115#/75#

30 sec Rest

30 sec Overhead Squats 115#/75#

30 sec Rest

*Scale weight accordingly.  Should be able to hold weight for the entire 30 seconds.

 

Fitness WOD:

25 min AMRAP

200 m Run

20 KB Swings

15 Med Ball Cleans

10 Cal Assault Bike

 

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Monday June 13, 2016

Posted on Jun 12, 2016 | 0 comments

WOD:

From Regionals 2013

For Time:

100 Double Unders

50 Handstand Push Ups

40 Toes to Bar

30 Shoulder to Overhead 155#/105#

20 Alt.Front Rack Lunges (20/leg)

 

Post WOD:

For Time:

100 AB Mat Sit Ups

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Saturday June 11, 2016

Posted on Jun 10, 2016 | 0 comments

Today, Saturday June 11,  I am going to be doing a run/burpee WOD  at 7:30 at the Lodi High track.  Anyone is welcome. This is not a class, but I am throwing this out there hoping I will not have to do it alone!   – Jamie

The gym will be open from 9-10 for open gym.  There will not be a structured class but you can still come in for a workout!

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Friday June 10, 2016

Posted on Jun 9, 2016 | 0 comments

Skill:

10 min EMOM

Min 1 – 25′ Handstand Walk or 2 wall walks or 30 sec HS hold

Min 2 – 30 Sec. Hollow Hold

WOD:

10, 9, 8, …1

Cal Assault Bike

Power Cleans 155#/105#

Air Squats x 3 (30, 27, 24…3)

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