Tuesday June 16, 2015

Posted on Jun 15, 2015 | 0 comments

Reminder there will be no Open Gym this Sunday on Father’s Day! :)

 

Skill Warm-up:

8 Minute EMOM:

Even Min: 2 Rope Climbs

Odd Minutes: 4 1 Armed Overhead Squats per arm

 

WOD:

3 Rounds:

Run 400m

12 Alternating Front Rack Lunges 115#/75#   *Scaled 75#/55#

Run 250m

15 Thrusters 115#/75#    *Scaled 75#/55#

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Monday June 15, 2015

Posted on Jun 14, 2015 | 0 comments

Strength:

Every 90 Seconds for 12 Minutes:

1 Clean & Jerk…build in weight to reach a max effort!

**Scaled: 3  Thrusters  from a rack, building in weight

 

WOD:

4 Rounds for time:

50 Double Unders   **Scaled  150 Single Unders

15 Pull-ups   **Scaled Ring Rows

12 Lateral Burpees over bar

9 Clean & Jerks 135#/95#   **Scaled Thrusters 95#/65#

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Friday June 12, 2015

Posted on Jun 11, 2015 | 0 comments

*Olympic Lifting class Sunday with Tim at noon! Sign up is at front desk and fee is $10! 

*Have you signed up for Back Squats for Freedom? Sunday June 28 at 10am we will be doing this as a group! To register, go to backsquatsforfreedom.com and sign up under team CrossFit Lodi! 

 

Strength:

Strict Press

10 Minute EMOM

1 Strict press every minute, reaching your heaviest single

 

WOD:

10 Rounds:

Run 250m

5 Snatch Grip Deadlifts 115#/75#

5 Hang Power Snatch 115#/75#

**Scaled: sub regular deadlifts 95#/65#

                    sub push press 95#/65#

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Thursday June 11, 2015

Posted on Jun 10, 2015 | 0 comments

Olympic Lifting class this Sunday at noon with Tim! Sign up is at front desk. Fee is $10. 

 

**There will be no Open Gym Sunday the 21st (Father’s Day)

 

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 3 Bar Muscle ups

Scaled: work to a strict pull-up

 

Odd Minutes: 2 Turkish Get-ups (each arm), build in weight

 

WOD:

8 Minute AMRAP:

10 Box Step-ups 24″/20″ with plate locked out overhead 45#/25#

10 Burpees to the plate (control, open hips on top of plate)

20 Ground to Overhead w/ plate 45#/25#

**Scaled weight 25#/15#

2 MINUTES REST 

 

8 Minute AMRAP:

Row 15/12 Calories

20 Kettlebell Snatches 53#/35# (10 each arm, do not have to alternate)

**Scaled use Dumbbells for snatch, 35#/20#

2 MINUTES REST

 

8 Minute AMRAP:

15 Burpee Toes to Bar (1 Burpee, 1 Toes to Bar)

20 Kettlebell Swings 53#/35#

30 Jump Lunges (15 each leg)

**Scaled 35#/26#

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Wednesday June 10, 2015

Posted on Jun 9, 2015 | 0 comments

Olympic Lifting class this coming SUNDAY JUNE 14th with Tim at NOON!!! Sign up sheet will be at front desk. Fee is $10

 

Strength:

12 Minute EMOM:

2 Back Squats, building in weight

 

WOD:

3 Rounds for time:

Run 800m

50 Wall Balls 20#/14#  10 ft. target   *Scaled  16#/10# 9ft target 

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Tuesday June 9, 2015

Posted on Jun 8, 2015 | 0 comments

It is HOT, people!!! Please make sure you hydrate before, during and after your workout!!!!!!

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5 Shoot Throughs

Odd Minutes: 30 Second Handstand Hold

Scaled option: 30 Second plank hold

 

WOD:

4 Rounds for time:

15 Handstand Push-ups   *Scaled: Hand Release Push-ups

15 Pull-ups  *Scaled: Pull-ups from a box

15 Overhead Squats  95#/65#    *Scaled: Front Squats 75#/55#

30 Double Unders   *Scaled: 90 single unders 

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Monday June 8, 2015

Posted on Jun 7, 2015 | 0 comments

Strength:

RX:

Every 90 seconds for 15 Minutes:

1 Power Clean+ 1 Front Squat + 1 Push Jerk , building in weight

Scaled:

Every 90 seconds for 15 Minutes:

2 Thrusters + 5 high box jumps, building in weight on thrusters

 

WOD:

20 Minute AMRAP:

15 Box Jumps 24″/20″  Scaled: option to step up 

12 Kettlebell Swings 70#/53#   Scaled: 53#/35#

9 Shoulder to Overhead 135#/95#  Scaled: 95#/65#

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