Tuesday October 21, 2014

Posted on Oct 20, 2014 | 0 comments

Today we MAX!!!  Hopefully the last few weeks have paid off!

Strength:

MAX 1 rep BACK SQUAT!!

WOD:

20 Minute AMRAP:

5 Power Cleans 185#/125#

10 Toes to Bar

15 Wall Balls

 

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Monday October 20, 2014

Posted on Oct 19, 2014 | 0 comments

Hope everyone had a fabulous weekend!

A group of us at the gym will be doing an online competition that begins November 3-30th. The competition is similar to the Open… It is called Everyday Warrior and the funds raised will go to those in the CrossFit community who are battling cancer. For more information and to register please go to everyday-warrior.org. We will either be doing these workouts Saturdays for the class WOD or on Sundays during open gym. Sign up today! More details to come…..

Do you have your partner and costumes ready for our partner Halloween competition Thursday October 30th?! And if you don’t have a partner, come anyway and we can partner you up! We will begin the warm up at 530pm!

 

Strength:

For 15 Minutes, every 90 seconds:

1 Power Clean + 1 Hang Squat Clean…adding weight each round…

 

WOD: (also for CF MELT)

5 Rounds for time:

60 Double Unders

Run 250m

20 Handstand Push-ups (sub regular push-ups for Melt)

Run 250m

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Friday October 17, 2014

Posted on Oct 16, 2014 | 0 comments

HAPPY FRIDAY!!!! 

Strength:

5X3 Front Squat

Add 5-10 pounds from last week.

These will be our last front squats for this cycle. Next week we max out! :)

 

WOD:

For time:

30 Pull-ups

30 Front Squats 135#/95#

30 Burpee Box Jumps 24″/20″

30 Hang Cleans  135#/95#

30 Knees to Elbows

30 Clean & Jerks 135#/95#

 

CF MELT:

Friday Fun!!!!

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Thursday October 16, 2014

Posted on Oct 15, 2014 | 0 comments

This week is our last week of this squat cycle. Next week we will MAX out! 

 

Skill Warm-up:

10 Minute EMOM:

5 Toes to Bar @ top of the minute

5/3 Strict HSPU @ :30

 

WOD:

Each 4 minute round, RUN 400m …in remaining time, MAX REPS of the following:

1)Bar Facing Burpees

2)Deadlifts 185#/125#

3)Calorie Row

4)Alternating Dumbbell Snatch 70#/50#

5)Muscle Ups (Ring)

REST 1 MINUTE AFTER EACH ROUND

**If you do not have muscle ups, you can do a jumping muscle up or ring dips

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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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