Tuesday April 18, 2017

Posted on Apr 17, 2017 | 0 comments

Barbell Club Tonight 6:30pm-8pm!

WOD:

Run 400m

30 Hang Power Snatch 95#/65#

Run 800m

30 Thrusters 95#/65#

Run 400m

Strength:

1-1-1-1-1

Snatch Balance + Overhead Squat

 

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Monday April 17, 2017

Posted on Apr 16, 2017 | 0 comments

WOD:

As many reps as possible in 9 mins of:

2 Box Jump Overs, 24/20 in

2 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in

4 Box Jump Overs, 24/20 in

4 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in

6 Box Jump Overs, 24/20 in

6 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in

8 Box Jump Overs, 24/20 in

8 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in 10 Box Jump Overs, 24/20 in

Continue adding 2 reps to each movement each round until time expires

Rest 5 min

For time:

30 Handstand Push-ups

Rest 2 mins

20 Handstand Push-ups

Rest 2 mins

10 Handstand Push-ups

**Goal is to go unbroken on the HSPU sets.  When you break you must complete 15 cal AB

 

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Friday April 14, 2017

Posted on Apr 13, 2017 | 0 comments

This Saturday April 15th we will have our first Barbell Club lifting session.

Saturday April 15th

7am-9am Open Gym

9am CrossFit Class

10am – 12pm Barbell Club

 

WOD:

2014 CrossFit Games Regional Event 6

For time:

50 Row (calories)s

50 Box Jump Overs, 24/20 in

50 Deadlifts, 180/120 lbs

50 Wall Balls, 20/14 lbs

50 Ring Dips

50 Wall Balls, 20/14 lbs

50 Deadlifts, 180/120 lbs

50 Box Jump Overs, 24/20 in

50 Row (calories)s

***Time Cap is 21 Min***

Get as far as you can…

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Thursday April 13, 2017

Posted on Apr 12, 2017 | 0 comments

 Thursday Open Gym does not start until May 4th.  Today is a regularly scheduled Thursday.

This Saturday April 15th we will have our first Barbell Club lifting session.

Saturday April 15th

7am-9am Open Gym

9am CrossFit Class

10am – 12pm Barbell Club

WOD:

5 rounds for time of:

15/12 Cal AB

25 AbMat Sit-ups

Overhead Plate Lunge, 45/35 lbs, 100 ft

Post WOD:

Spend 10 Min working on a weakness

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Wednesday April 12, 2017

Posted on Apr 11, 2017 | 0 comments

Strength:

Front Squat

In 15 min build to a heavy 1 rep

then

1 Min AMRAP Front Squat

Use 70% of todays max

WOD:

For Time

50 Push Jerks 155#/105#

**Each time you drop the bar do 50 Double Unders**

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Tuesday April 11, 2017

Posted on Apr 10, 2017 | 0 comments

First barbell Club lifting session this Saturday from 10-12pm!

Starting in May, along with changing Thursdays to Open Gym day, we will also be adding back an 8am Saturday Class.  As the weather gets warmer, you can get in the gym earlier and start your weekend right!  

Strength:

High Hang Snatch

1-1-1-1-1

WOD:

5 Rounds for Time

5 Power Cleans 185#/125#

10 Lateral Burpess over the Bar

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Monday April 10, 2017

Posted on Apr 9, 2017 | 0 comments

Hope everyone had a great weekend!  It’s Monday and time to get back at it.  

This Saturday April 15th @ 10am will be our first Barbell Club Meeting.  All abilities are welcome.  If you want to improve your lifts this is the place to be!

Starting in May, Thursday’s at the gym will be Open gym only.  We will be Open from 7am- 1pm (including 10am-12pm) & 4pm-6pm.  With Thursdays being a day that a lot of people take off from exercise and the Lodi Farmers Market right around the corner we thought this would be a good option. There WILL be a workout on the whiteboard and a coach to answer any questions.  Take this opportunity to work on your weaknesses, do a fun workout that you may have seen online or missed earlier in the week, or just come in and move.  

Skill:

Turkish Get Up

work up to a heavy single R/L

WOD:

3 rounds for time of:

15 Thrusters, 95/65 lbs

Run, 800 m

Post WOD:

200 m Double Kettlebell Front Rack Carry, 70/53 lbs – go heavy

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