Wednesday May 9, 2012

Posted on May 8, 2012 | 0 comments

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

Posted on May 7, 2012 | 0 comments

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

Posted on May 7, 2012 | 0 comments

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!

Friday May 4, 2012

Posted on May 3, 2012 | 0 comments

4 Rounds for time:

20 Dumbbell Snatch (alternating arms) 45/25

20 Box jumps 24″/20″

20 Hand lift Push-ups

20 Sit-ups

400m Run

Thursday May 3, 2012

Posted on May 2, 2012 | 0 comments

Finally!!!! I have named the winners of our Paleo Challenge!

Sam Monks is our female winner! Sam has been a dedicated member of CrossFit Lodi for over a year. Her smile and enthusiasm in the gym is awesome to be around!  I was so impressed with Sam’s results due to the fact that she lost 5 pounds of bodyfat and gained 6 pounds of muscle! How awesome is that!? This is a true testament that the scale does not matter! Sam had to go down a pants size due to her awesome results!

Kevin Collins is our male winner! Kevin has made truly amazing gains in CrossFit and it has been an absolute pleasure to witness his transformation and to have him as a client. Not only is he dedicated to the program but he is an amazing individual in general! Kevin started with a bodyfat 18.7% and ended our 8 week challenge with a bodyfat of 14.2%…not to mention he improved his “Cindy” score by over 4 rounds, which is unbelievable!

Congratulations to these 2 amazing individuals! They both are receiving a FREE month of CrossFit for the month of May! Keep up the great work!!!

For 12 Minutes:

Every minute on the minute, 20 double unders and 1 snatch, adding weight each round.

End with a max effort lift.

then,

WOD:

21-18-15-12-9-6-3

Toes to Bar

Wall Balls

CrossFit Kids WOD:

Lets have some fun team workout

Wednesday May 2, 2012

Posted on May 1, 2012 | 0 comments

Wednesday WOD

7 minute AMRAP:

1 Rope Climb
15 Push-ups

Rest

7 minute AMRAP:

1 Prowler Push
10 Pistol Squats

Repeat. (Both AMRAPS are done twice)

Tuesday May 1, 2012

Posted on Apr 30, 2012 | 0 comments

Tuesday WOD

5×1 Snatch Balance
then,

“Air Force WOD”

For time:
20 Thrusters 95/65
20 Sumo Deadlift High Pulls 95/65
20 Push Jerks 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65

CrossFit Kids
warmup
inch worm 20m
lunges 20m
bear crawl 20m
ropes

wod

3 rounds
15 hang cleans
10 ring pushups
100 m sprint