May 11, 2015

Posted on May 10, 2015 | 0 comments

Team CrossFit Lodi is heading to the California Super Regional NEXT weekend May 22-24! They have been working very hard and it will be exciting to watch!!! 

 

At 0:00

For time:

“Randy”

75 Snatches for time 75#/55#

 

At 10:00

3 Rounds for time:

Run 400m

30 Wall Balls 20#/14#

 

At 25:00

For time:

200 Double Unders

60 Burpees

 

***Randy should be very light for you and should take you less than 7-8 minutes. Scale weight accordingly! ***

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May 8, 2014

Posted on May 7, 2015 | 0 comments

DON’T FORGET TO ORDER YOUR CROSSFIT LODI / FITFIT SHIRT!  Orders and payment are due today.  These will not be stocked.

Newly designed CrossFit Lodi shirts will be in limited supply.  If you would like one, put your name on the list at the desk and leave payment in the envelope.

Strength / WOD:

FRIDAY FUN!!!

 

 

 

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Thursday May 7, 2015

Posted on May 6, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5/3 Ring Muscle Ups

Odd Minutes: 10 Alternating Pistols

 

WOD:

21-15-9-6-3

Handstand Push-ups

Power Cleans  155#/105#

Bar Facing Burpees

 

CrossFit MELT:

21-15-9-6-3

Hand Lift Push-ups

Deadlifts

Burpees

*Run 250m after each set

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Wednesday May 6, 2015

Posted on May 5, 2015 | 0 comments

Strength:

Pause Front Squat

10 Minute EMOM

3 Pause Front Squat  (3 second hold at bottom of squat) every minute @ 70-75% of 1RM

 

WOD:

6 Minute AMRAP:

15 Thrusters 115#/75#

9 Toes to Bar

3 Minute REST

 

6 Minute AMRAP:

15 Power Snatch 75#/55#

30 Double Unders

3 Minute REST

 

6  Minute AMRAP:

Row 15/12 Calories

30 Abmat Sit-ups

 

***Also for CF MELT! Sub DB Snatch for Snatch if needed!***

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May 5, 2015

Posted on May 4, 2015 | 0 comments

*HAPPY CINCO DE MAYO!!!!!! For those of you participating, this Saturday at 10am we are doing Cinco de Beastmode as a group! 

*Don’t forget to preorder your regionals shirt! Preorder form is at front desk

 

Skill Warm-up:

8 Minute EMOM:

Even Minute: 30 Second Handstand Hold

Odd Minute: 5/3 Bar Muscle ups

 

WOD: (also for CF MELT)

5 Rounds for time:

Run 400m

12 Kettlebell Swings 70#/53#

9 Box Jumps 30″/24″

6 Burpees to plate (control and hips open on top of plate)

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May 4, 2015

Posted on May 3, 2015 | 0 comments

We have 2 new shirt designs that will be available May 18th! There will be a CrossFit Lodi/ FitFit Regional shirt and new CF Lodi shirts. We will be taking pre orders for the CFL/ FitFit shirts. There will be order forms at the gym tomorrow! Make sure you get your shirts to cheer on the team in San Diego!!

 

Strength:

Every 90 seconds for 12 Minutes, 3 touch and go Power Cleans. Build in weight.

 

WOD: (ALSO FOR MELT)

Tabata(20 seconds of work, 10 seconds of rest) of the following movements:

Pull-ups

Sumo Deadlift High Pulls 75#/55#

Ring Push-ups

Push Press 75#/55#

Row for Calories

REST 1 MINUTE after each full tabata round. 

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May 3, 2015

Posted on May 3, 2015 | 0 comments

Sorry for the late notice, but there will be no open gym today, May 3rd.

Also, we will not have open gym on Mother’s Day, May 10th.

 

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