Wednesday July 2, 2014

Posted on Jul 1, 2014 | 0 comments

4TH OF JULY HOURS:

7:30 & 9AM

COME AND GET YOUR HERO WOD ON BEFORE YOU INDULGE IN HOT DOGS AND BEER! :)

 

Strength:

Pause Front Squat

10 Minute EMOM:

3 reps every minute @ 70% of your 1RM

*should be an approximately 2-3 second pause at the bottom of the squat with no movement before ascending

 

WOD: (also for MELT)

“Lotsa Tabata!”

A full tabata round of the following exercises with 1 minute rest in between exercises:

*Row for Calories

*Dumbbell Burpees 50#/35# (just as it sounds: hold db’s, do a burpee, jump at the top w/ db’s)

*Wall Balls 20#/14# 10 ft. target for BOTH

*Dumbbell Push Press 50#/35#

*Double Unders

 

Your score is your lowest number of reps per round per exercise! 

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Tuesday July 1, 2014

Posted on Jun 30, 2014 | 0 comments

Skill Warm-up:

Handstand Push-up Practice!

Then,

EMOM 6 Minutes:

5 Handstand Push-ups (use a defecit/ paralettes to challenge yourself)

5 Burpees

Rest 4 Minutes

 

10 Minute EMOM:

5 Toes to Bar

5 Power Cleans 155#/105#

 

At the 10 Minute Mark:

7 Rounds For time:

Run 250m

20 Sit-ups

 

CF MELT:

For time:

50 Wall Balls

40 Ground to Overhead w/ plate

30 Lunges w/plate

20 Burpees

1000m run

20 Burpees

30 Lunges w/ plate

40 Ground to Overhead w plate

50 Wall Balls

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Monday June 30, 2014

Posted on Jun 29, 2014 | 0 comments

HAVE YOU SEEN OUR 4TH OF JULY SPECIAL YET?!

*One month free or fundamental training fees waived– a $150 savings– by committing to 3 months at CF Lodi!

FOR STP WORKS AND CROSSFIT KIDS:

Membership dues will be waived for one month with a 3 MONTH commitment!

SPECIAL ENDS JULY 4TH!

Tell your family and friends! A great time to make the commitment to fitness!

 

Strength:

In 12 Minutes, work up to a heavy single split jerk (from the rack)

 

WOD: (also for CF melt)

4 Rounds for time:

50 Squats

40 Kettlebell Swings 53#/35#

30 Push-ups

 

…Squats are air squats! Push-ups are regular, not hand release!

 

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Friday June 27, 2014

Posted on Jun 26, 2014 | 0 comments

THERE WILL NO LONGER BE A 7PM CLASS ON TUESDAYS AND THURSDAYS UNTIL FURTHER NOTICE :)  

 

Starting tomorrow we will be having MAX LIFT FRIDAY! Come max out on your Snatch and/or Clean & Jerk! Starts at 6pm!!! 

 

Strength:

10 Minutes to work up to a MAX effort HANG SQUAT CLEAN!

 

WOD:

5 Rounds for time:

Run 400m

30 Double Unders

15 Burpees

 

CF MELT:

FRIDAY FUN!

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Thursday June 26, 2014

Posted on Jun 25, 2014 | 0 comments

Skill Warm-up:

Muscle Up Practice …work transition, swing and dips…

then,

8 Min EMOM (for those with efficient MU)

Even: 3 Muscle Up + extra dip

Odd: 50 Double Unders

 

8 Min EMOM (for those who don’t have MU)

Even: 5-7 Ring Dips

Odd: 5 “Hips to Rings” swings

 

WOD:

3 Minute AMRAP:

15-12-9

Thrusters 95/65

Pull-ups

Rest 2 Minutes

Repeat 4 Rounds

Score is lowest round and highest round added together.

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Wednesday June 25, 2014

Posted on Jun 24, 2014 | 0 comments

Strength:

Back Squat 5X2

In 15 Minutes work up at a heavy 2 reps back squat….

 

WOD:

In 20 Minutes:

Run 1 Mile,

In Remaining time, AMRAP of the following:

20 Kettlebell Swings 53#/35#

20 Wall Balls 20#/14#

 

CF MELT:

10 Minute AMRAP:

Run 250m

30 Jump Lunges

Rest 2 Minutes

10 Minute AMRAP:

Row 250m

30 GTOH w/ plate

Rest 2 Minutes

 

10 Minute AMRAP:

150 Jump Rope

30 Sit-ups

 

 

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Tuesday June 24, 2014

Posted on Jun 23, 2014 | 0 comments

Skill EMOM:

Even: 8 Alternating Dumbbell SQUAT Snatch (get heavier each round)

Odd: 30 Second Handstand Hold

 

WOD:

5 Minute AMRAP:

5 Push Jerk 155#/105#

10 Handstand Push-ups

Rest 2 Minutes

 

5 Minute AMRAP:

5 Hang Cleans 185#/115#

10 Box Jumps 30″/24″

Rest 2 Minutes

 

5  Minute AMRAP:

5 Front Squats 205#/135# (from floor)

10 Alternating Pistols

 

CF MELT:

30 Minutes:

Run 1 Mile,

In Remaining time, AMRAP:

5 Pull-ups

10 Kettlebell Swings

15 Wall Balls

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