Monday August 15, 2016

Posted on Aug 14, 2016 | 0 comments

Today we start our new schedule…

Monday through Friday – 5am, 6:30am, 8am, 9am, 12pm, 4:30pm, 5:30pm

Conditioning will remain the same: Monday &Wednesday 9am & 6pm, Friday 9am & 5pm

Open Gym: Monday & Wednesday 6:30pm-8pm

***The gym will still be open at 4pm and you are welcome to come in at that time but class will not start until 4:30.

Saturday Class 9am – Starting in mid September we will be offering another open gym time on Saturday Mornings (7:30-8:30am). we will post a start date to this in a couple weeks.

Mark your calendars for Friday, September 23rd!  CrossFit Lodi will be having a fun Friday Night Corn Hole/ Spike Ball Tournament & Potluck.  You can pick your partner or we can find one for you.

 

WOD:

For Time:

12 Strict Handstand Push Ups

15 Back Squats 205#/135#

20 Bar facing Burpees

9 Strict HSPU

18 Front Squats 185#/125#

20 Bar Facing Burpees

6 Strict HSPU

21 Overhead Squats 155#/105#

20 Bar Facing Burpees

 

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Friday August 12, 2016

Posted on Aug 11, 2016 | 0 comments

Starting Monday August 15th, we will be trying out a new class schedule:

Monday through Friday – 5am, 6:30am, 8am, 9am, 12pm, 4:30pm, 5:30pm

Conditioning will remain the same: Monday &Wednesday 9am & 6pm, Friday 9am & 5pm

Open Gym: Monday & Wednesday 6:30pm-8pm

***The gym will still be open at 4pm and you are welcome to come in at that time but class will not start until 4:30.

Saturday Class 9am – Starting in mid September we will be offering another open gym time on Saturday Mornings (7:30-8:30am). we will post a start date to this in a couple weeks.

Mark your calendars for Friday, September 23rd!  CrossFit Lodi will be having a fun Friday Night Corn Hole/ Spike Ball Tournament & Potluck.  You can pick your partner or we can find one for you.

 

WOD:

5 Rounds for Time

50 Double Unders

10 Kettlebell Swings 70/53#

10 Wall Balls 20/14# to 10″

1 Minute Rest between each Round

 

Post WOD:

3 Rounds not for Time

20 V-Ups

1 Min Plank (elbows)

30 sec. Plank Right Side

30 sec. Plank Left Side

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Thursday August 11, 2016

Posted on Aug 10, 2016 | 0 comments

Starting Monday August 15th, we will be trying out a new class schedule:

Monday through Friday – 5am, 6:30am, 8am, 9am, 12pm, 4:30pm, 5:30pm

Conditioning will remain the same: Monday &Wednesday 9am & 6pm, Friday 9am & 5pm

Open Gym: Monday & Wednesday 6:30pm-8pm

***The gym will still be open at 4pm and you are welcome to come in at that time but class will not start until 4:30.

Saturday Class 9am – Starting in mid September we will be offering another open gym time on Saturday Mornings (7:30-8:30am). we will post a start date to this in a couple weeks.

Mark your calendars for Friday, September 23rd!  CrossFit Lodi will be having a fun Friday Night Corn Hole/ Spike Ball Tournament & Potluck.  You can pick your partner or we can find one for you.

 

Strength:

Deadlift

In 15 min work up to a heavy single

 

WOD:

3 Min AMRAP

Burpee Box Jump Overs 24″/20″

2 Min Rest

3 Min AMRAP

Bar Facing Burpees

2 Min Rest

3 Min AMRAP

Burpees

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Wednesday August 10, 2016

Posted on Aug 9, 2016 | 0 comments

Starting Monday August 15th, we will be trying out a new class schedule:

Monday through Friday – 5am, 6:30am, 8am, 9am, 12pm, 4:30pm, 5:30pm

Conditioning will remain the same: Monday &Wednesday 9am & 6pm, Friday 9am & 5pm

Open Gym: Monday & Wednesday 6:30pm-8pm

***The gym will still be open at 4pm and you are welcome to come in at that time but class will not start until 4:30.

Saturday Class 9am – Starting in mid September we will be offering another open gym time on Saturday Mornings (7:30-8:30am). we will post a start date to this in a couple weeks.

Mark your calendars for Friday, September 23rd!  CrossFit Lodi will be having a fun Friday Night Corn Hole/ Spike Ball Tournament & Potluck.  You can pick your partner or we can find one for you.

 

WOD:

1000m Run

50 Cal Row

40 Front Squats 135#/95#

30 Toes to Bar

20 Jerks 135#/95#

10 Muscle Ups (Bar or Ring)

*scale MU: 20 Burpee Pull Ups

Post WOD: 

100 Hollow Rocks

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Tuesday August 9, 2016

Posted on Aug 8, 2016 | 0 comments

Starting Monday August 15th, we will be trying out a new class schedule:

Monday through Friday – 5am, 6:30am, 8am, 9am, 12pm, 4:30pm, 5:30pm

Conditioning will remain the same: Monday &Wednesday 9am & 6pm, Friday 9am & 5pm

Open Gym: Monday & Wednesday 6:30pm-8pm

***The gym will still be open at 4pm and you are welcome to come in at that time but class will not start until 4:30.

Saturday Class 9am – Starting in mid September we will be offering another open gym time on Saturday Mornings (7:30-8:30am). we will post a start date to this in a couple weeks.

Mark your calendars for Friday, September 23rd!  CrossFit Lodi will be having a fun Friday Night Corn Hole/ Spike Ball Tournament & Potluck.  You can pick your partner or we can find one for you.

 

Skill:

Handstand Walk Practice

Spend 10-12 min

Handstand Holds

Wall Walks

Shoulder Taps – against a wall or from the HSPU box position

Practice hand stand walking

 

WOD:

AMRAP

3 Min. Bike for Calories

3 Min Power Cleans 155/105#

2 Min Rest

2 Min Bike for Calories

2 Min Power Cleans

2 Min Rest

1 Min Bike for Calories

1 Min Power Cleans

Rx+ 185#/125#

 

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Monday August 8, 2016

Posted on Aug 7, 2016 | 0 comments

Starting Monday August 15th, we will be trying out a new class schedule:

Monday through Friday – 5am, 6:30am, 8am, 9am, 12pm, 4:30pm, 5:30pm

Conditioning will remain the same: Monday &Wednesday 9am & 6pm, Friday 9am & 5pm

Open Gym: Monday & Wednesday 6:30pm-8pm

***The gym will still be open at 4pm and you are welcome to come in at that time but class will not start until 4:30.

Saturday Class 9am – Starting in mid September we will be offering another open gym time on Saturday Mornings (7:30-8:30am). we will post a start date to this in a couple weeks.

Mark your calendars for Friday, September 23rd!  CrossFit Lodi will be having a fun Friday Night Corn Hole/ Spike Ball Tournament & Potluck.  You can pick your partner or we can find one for you.

 

Strength:

Back Squat

5 X 3

In 5 Sets work your way up to a heavy 3 reps

 

WOD:

2 Rounds for time

30 Wall Balls 20/14# to 10′

30 Sumo Deadlift High Pulls 75/55#

30 Box Jumps 24/20″

30 Push Press 75/55#

30 Calorie Row

30 Push Ups

10 Back Squats (Bodweight)

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Friday August 5, 2016

Posted on Aug 4, 2016 | 0 comments

Starting Monday August 15th, we will be trying out a new class schedule:

Monday through Friday – 5am, 6:30am, 8am, 9am, 12pm, 4:30pm, 5:30pm

Conditioning will remain the same: Monday &Wednesday 9am & 6pm, Friday 9am & 5pm

Open Gym: Monday & Wednesday 6:30pm-8pm

***The gym will still be open at 4pm and you are welcome to come in at that time but class will not start until 4:30.

Saturday Class 9am – Starting in mid September we will be offering another open gym time on Saturday Mornings (7:30-8:30am). we will post a start date to this in a couple weeks.

Mark your calendars for Friday, September 23rd!  CrossFit Lodi will be having a fun Friday Night Corn Hole/ Spike Ball Tournament & Potluck.  You can pick your partner or we can find one for you.

Strength:

In 12 Min establish a 1 RM

Power Clean

then

WOD:

16 Min EMOM

Min 1 – 1 Power Clean + 2 Thrusters

Min 2 – 50 Double Unders

*use 70-80% of 1 RM Power Clean

Post WOD:

3 Rounds

30 Hollow Rocks

1 Min Plank

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