Friday April 4, 2014

Posted on Apr 3, 2014 | 0 comments

Strength:

Strict Press/ Push Press/ Split Jerk

15 Minutes:

First 5 Min emom, 2 Strict Press every minute, adding weight,

Next 5 Min, 2 Push press each minute, adding weight

Last 5 Minutes, 2 Split Jerk, ending with heaviest weight…

 

WOD:

4 Rounds for time:

21 Box Jumps 24″/20″

15 Toes to Bar

9 Deadlifts 275#/185#

 

CrossFit Melt:

Friday FUN! :)

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Thursday April 3, 2014

Posted on Apr 2, 2014 | 0 comments

DON’T FORGET ABOUT OUR REFER A FRIEND SPECIAL! IF YOUR FRIEND SIGNS UP AT CROSSFIT LODI, YOU WILL RECEIVE $50 OFF YOUR NEXT MONTH’S DUES! 

 

SKILL WARM-UP:

10 Minute EMOM:

ODD: 8  Defecit Handstand Push-ups (defecit according to skill level)

EVEN:  8 Turkish Get-ups (alternating) 53#/35#

 

WOD:

“Nancy”

5 rounds for time:

Run 400m

15 Overhead Squats 95#/65#

 

CrossFit MELT

5 Rounds for time:

Run 400m

15 Deadlifts

15 Box Jumps

REST 3 MIN

 

For time:

100-80-60-40-20

Jumropes

50-40-30-20-10

Sit-ups

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Wednesday April 2, 2014

Posted on Apr 1, 2014 | 0 comments

Those of you who took my April Fools joke to heart yesterday and decided to skip the gym are in BIG trouble! Payback time! hahaha ok JOKES, but remember there is NO cherry picking in CrossFit, people!!!! Now, time to get strong!!!!! :)

 

Strength:

Power Clean + Hang Squat Clean + Split Jerk

10 Minute EMOM, add weight each round!

 

WOD: (Cf MELT will do a modified version)

For time:

50 Kettlebell Swings 53#/35#

40 Wall Balls

30 Alternating Front Rack Lunges 95#/65#

20 Push Press 95#/65#

10 Barbell Manmakers 95#/65#

20 Push Press 95#/65#

30 Alternating Front Rack Lunges 95#/65#

40 Wall Balls

50 Kettlebell Swings 53#/35#

 

 

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Tuesday April 1, 2014

Posted on Mar 31, 2014 | 0 comments

Skill Warm-up:

12 Minute EMOM:

2 Rope Climbs (first minute)

10 Alternating Pistols (2nd  minute)

8 Alternating Dumbbell Snatch 70#/50# (3rd minute)

 

WOD: (CF MELT also)

5 Rounds for time:

25 Thrusters 95/65

25 Burpees over the bar

Run 400m

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Monday March 31, 2014

Posted on Mar 30, 2014 | 0 comments

 THE OPEN IS OVER!!!!!! I hope that everyone had a great time and learned a little something about themselves. If anything, did we not push ourselves farther than we thought we could?! Of course! It was so inspiring as coaches watching you all push yourselves to the limit. GREAT JOB TO EVERYONE!!!!! 

Our Masters competitors Jamie, Chris and Paul will now move on to their Remote Regional in a few weeks, where they will have 4 more workouts they will need to video to qualify for the CrossFit Games.

 

Strength:

Front Squat

In 10 Minutes, work up to a 1 Rep Max Front Squat!

 

WOD: (also for Cf Melt)

For time:

Run 400m

6 Rounds of “Cindy”

Run 400m

5 rounds of “Cindy”

Run 400m

4 Rounds of “Cindy”

Run 400m

 

1 Round of “Cindy” is 5 Pull-ups, 10 Push-ups (hand release!), 15 Squats (air squats)

 

 

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Saturday March 29, 2014

Posted on Mar 28, 2014 | 0 comments

DON’T FORGET ABOUT OUR POTLUCK TOMORROW (SUNDAY) AT 12:30! THOSE OF YOU WHO WISH TO REDO 14.5 ON SUNDAY BEFORE THE POTLUCK, PLEASE ALLOW AMPLE TIME :)

 

Saturday Schedule:

Class times: 8&9am

 

10am-12:

14.5!!!! 

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Friday March 28, 2014

Posted on Mar 27, 2014 | 0 comments

The LAST and FINAL workout of the Cf Games Open has arrived! Dave Castro has switched it up on us this time! Let’s go hard and leave nothing out there! End the Open with a bang! 

 

14.5

 

FOR TIME: (also for CF MELT)
21 Thrusters 95#/65#

21 Bar Facing Burpees

18 Thrusters 95#/65#

18 Bar Facing Burpees

15 Thrusters 95#/65#

15 Bar Facing Burpees

12 Thrusters 95#/65#

12 Bar Facing Burpees

9 Thrusters 95#/65#

9 Bar Facing Burpees

6 Thrusters 95#/65#

6 Bar Facing Burpees

3 Thrusters 95#/65#

3 Bar Facing Burpees

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