Wednesday October 15, 2014

Posted on Oct 14, 2014 | 0 comments

Do you have your partner for the Halloween in house competition yet?? Sign up at the front desk!! 

How are we doing with the squat program? Communicate with your trainer! I noticed a lot of you are missing your squats. If you miss squat day, make it up! 

 

WOD:

10 Minute AMRAP:

CrossFit Games Open WOD 12.2:

Proceed through the sequence completing as many reps as possible in 10 minutes of the following:

30 Snatch 75#/45#

30 Snatch 135#/75#

30 Snatch 165#/100#

As many reps as possible @ 210#/120#

 

REST UNTIL 20 Minutes,

4 Rounds for time:

40 Double Unders

30 Wall Balls 20/14 10′ target

20 Box Jumps 24″/20″

 

CF MELT:

5 Rounds for time:

15 Ball Slams

15 Wall Balls

Run 250m w/ slam ball

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Tuesday October 14, 2014

Posted on Oct 13, 2014 | 0 comments

SQUAT DAY!!!!

 

Strength:

3X10 Back Squat

Add 5-10 pounds from last week!

 

WOD:

15 Minute AMRAP:

Run 250m

12 Burpees

12 Kettlebell Swings 70#/53#

**Run counts as 2 reps.  1 rep to corner, 1 rep back.

 

CF MELT:

30 Minute AMRAP:

20 Burpees

30 Sit-ups

40 Air Squats

50 Double Unders or 150 Singles

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Monday October 13, 2014

Posted on Oct 12, 2014 | 0 comments

Great job this weekend to all of our competitors at the Partner Fitness Challenge at CrossFit ASAP! CrossFit Lodi represented! Mark and Ben took 1st in the Scaled division (it was their first competition for both) , Rose and Sara took 2nd in the Rx, Travis and  his partner Nick took 3rd in Rx and Kevin and Trevor finished 7th. Erica also did amazing in her very first CrossFit competition!!! Great job everybody!!

A few photos of the event…http://www.crossfitlodi.com/gallery/events-2/asap-partner-challenge/ ‎

 

Strength:

2 Rep Max Thruster from the floor….

In 12 Minutes work up to a heavy set!

 

WOD:

15-12-9

Thrusters 95#/65#

Pull-ups

 

REST until 15:00

 

15-12-9

Push Jerk 135#/95#

Toes to Bar

 

CF MELT

WOD:

Run 800m

50 Goblet Squats

50 Sumo Deadlift High Pulls

Run 800m

50 Kettlebell Swings

50 Dumbbell Push Press

Run 800m

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Friday October 10, 2014

Posted on Oct 9, 2014 | 0 comments

We will be having OPEN GYM on Sundays starting THIS SUNDAY! 10-12noon!!!! 

 

Strength:

5×3 Front Squat

Add 5-10 pounds from last week.

 

WOD:

For time:

100 Double Unders

21 Hang Power Cleans 135#/95#

21 Handstand Push-ups

100 Double Unders

15 Hang Power Cleans 135#/95#

15 Handstand Push-ups

100 Double Unders

9 Hand Power Cleans 135#/95#

9 Handstand Push-ups

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Thursday October 9, 2014

Posted on Oct 8, 2014 | 0 comments

We have quite a few teams competing this Saturday at CrossFit ASAP’s Fitness Challenge! Come cheer us on!

 

Skill Warm-up:

9 Minutes EMOM:

Minute 1: 5/3 Muscle Ups

Minute 2: 10 Alternating Pistols

Minute 3: 50 Double Unders (or practice!)

 

WOD:

7 Minute AMRAP:

20 Calorie Row

20 Burpees over the erg

Rest 3 Minutes

7 Minute AMRAP:

20 Dumbbell Deadlifts 70#/50#

20 Alternating Dumbbell Snatch 70#/50#

Rest 3 Minutes

7 Minute AMRAP:

20 Thrusters 95#/65#

20 Box Jumps 24″/20″

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Wenesday October 8, 2014

Posted on Oct 7, 2014 | 0 comments

Strength:

Hang Power Snatch+2 Overhead Squats

Every 90 Seconds for 15 Minutes, add weight each round…

 

WOD: (also for CF MELT)

For time:

Run 1 Mile

50 Toes to Bar

50 Alternating Front Rack Lunges 75#/55#

50 Push Press 75#/55#

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Tuesday October 7, 2014

Posted on Oct 6, 2014 | 0 comments

SQUAT DAY!!!! Communicate with your trainer how your squats are going. Are you able to add weight each week? Is it too challenging to complete all 10 reps? The 3×10 should definitely be getting hard at this point.

 

Strength:

3X10 Back Squat

Add 5-10 pounds from last week.

 

WOD:

20 Minute AMRAP:

10 Dumbbell Box Step Overs 40#/25# 24″/20″

20 Wall Balls 20#/14# 10′ target

30 Kettlebell Swings 53#/35#

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