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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Thursday August 4, 2016

Posted on Aug 3, 2016 | 0 comments

WOD:

30 Min AMRAP

30 Cal Assault Bike

30 Push Ups

30 Med Ball Cleans 20#/14#

3 Rope Climbs

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Wednesday August 3, 2016

Posted on Aug 2, 2016 | 0 comments

Strength:

Strict Press

1-1-1

Push Press

2-2-2

Push Jerk

3-3-3

 

WOD:

5 Rounds for Time:

400m Run

20 Push Press 95#/65#

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Tuesday August 2, 2016

Posted on Aug 1, 2016 | 0 comments

Skill:

Muscle Ups – If you have ring muscle ups

EMOM – 12 Min

1-4 Ring Muscle Ups

If you do NOT have ring muscle ups -

EMOM – 12 Min

Min 1 – Ring Dips

Min 2 – 20 sec Static Hold on the rings

 

WOD:

15 Min AMRAP

15 Thrusters 95#/65#

15 Bar Facing Burpees

15 Pull Ups

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Monday August 1, 2016

Posted on Jul 31, 2016 | 0 comments

Welcome back EVERYONE!! School is not the only thing starting this week. Our “August Assault” programming starts today and we have some great workouts planned for you. With summer sizzling to an end, it is important we don’t lose track of our fitness goals and stay motivated. If you feel like you are having a hard time getting in, I want to suggest getting a friend/co-worker/family member to join you for a class. Sure it is a great opportunity for the gym to grow membership…BUT…more importantly it might be just what you need to stay motivated and excited to come in. Having someone you see everyday, to hold you accountable or to suffer with is one of the best encouragement’s!

For todays 4 rnd workout don’t let the time cap dictate your load and pace to much. While we want everyone to finish under the 12 min time frame. We don’t want you to scale down so much that you finish in 5 min.  Pick a weight that requires you to get slightly uncomfortable and really focus on each lift. On that subject, anytime there are heavy deadlifts in a time domain it is easy to throw technique and forum out the window. Since it is only 5 reps you will have PLENTY of time to set up and execute each rep as if it was being sculpted by Michelangelo Buon arroti(David). Lastly , we highly recommend getting to class a little earlier to stretch out those hamstrings.

Have fun

WOD:

4 Rounds for Time

5 Deadlifts 275#/185#

20 Box Jumps 24″/20″

Time Cap – 12 Min

 

Scaled Option:

EMOM 12 min

6 Deadlifts

12 Step Ups

 

Post WOD:

Prowler Push

100′ unbroken – max load

*Only 3 attempts

 

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Friday July 29, 2016

Posted on Jul 28, 2016 | 0 comments

WOD:

Deck of Cards

Number  represents repetitions (face cards = 10)

Suit represents the movement

Hearts = Ab Mat Sit Ups

Diamonds = Goblet Squats w KB 53#/35#

Spades = Kettlebell Swings 53#/35#

Clubs = Burpees

Jokers = 200m Run

**Cards are flipped one at a time. The entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck!

 

 

 

 

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Thursday July 28, 2016

Posted on Jul 27, 2016 | 0 comments

Skill/Strength:

Front Squat

- 10 RM

WOD:

4 Rounds for Time:

10 Manmakers  35#/25#(Push up, L arm row, R arm row, squat clean thruster)

10 DB Box Step Ups  24″/20″

50 Double Unders

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