Monday August 11, 2014

Posted on Aug 10, 2014 | 0 comments

ATTENTION:

CROSSFIT DAY is September 7th at the Oakland A’s game!!!! The game starts at 1:05pm. If we get a group of 25 to go we will get discouted tickets! Family members are of course welcome, too! Contact Jamie for more details!

 

Strength:

Back Squat

In 15 Minutes, work up to a heavy 3 reps!

 

WOD:

10 Minute AMRAP:

“Strict Cindy”

5 Strict Pull-ups

10 Hand Release Push-ups

15 Squats

REST 5 MINUTES

 

10 Minute AMRAP:

12 Deadlifts 155#/105#

9 Hang Cleans 155#/105#

6 Push Jerk 155#/105#

 

CF MELT: (8am)

10 Minute AMRAP:

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

REST 5 MINUTES

 

10 Minute AMRAP:

5 Burpees

10 Kettlebell Swings

15 Ball Slams

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Friday August 8, 2014

Posted on Aug 7, 2014 | 0 comments

Happy Friday everybody!!!!!!! :)

 

Strength:

Every 90 seconds for 15 Minutes:

1 Hang Squat Clean+ 1 Full Clean (does not have to be touch and go)

 

WOD: 

3 Rounds for time:

60 Double Unders

50 Kettlebell Swings 53#/35#

40 Goblet Squats 53#/35#

30 Hand Release Push-ups

 

CF MELT:

Friday FUN!!!! :)

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Thursday August 7, 2014

Posted on Aug 6, 2014 | 0 comments

Skill Warm-up:

9 minute EMOM:

Min 1: 2 Rope Climbs (legless if possible)

Min 2: 30 seconds L-sit hold

Min 3: 15 Barbell Good Mornings

 

WOD:

3 Minutes:

20 Burpees

Max Reps Pull-ups

 

3 Minutes:

Run 400m

Max Reps Clean & Jerk 115#/75#

 

3 Minutes:

20 Burpees

Max Reps Ring Muscle Ups

 

3 Minutes:

Run 400m

Max Reps Back Squats 115#/75#

 

3 Minutes:

20 Burpees

Max Reps Knees to Elbows

 

3 Minutes:

Run 400m

Max Reps Hang Squat Cleans 115#/75#

 

*2 MINUTE REST after each 3 Minute round

*Score is MAX REPS from all rounds

 

CrossFit MELT :

3 Minutes:

250m Farmer Carry

Max Reps Wall Balls

Rest 2 Minutes

3 Minutes:

250m Run

Max Reps Burpees

Rest 2 Minutes

 

Repeat 3 Rounds 

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Wednesday August 6, 2014

Posted on Aug 5, 2014 | 0 comments

Strength:

In 12 Minutes:

5-3-3-1-1-1

Push Press

Work up to a heavy single….

 

WOD:

21-15-9-6-3

Overhead Squat 135#/95#

Box Jump 30″/24″

 

 

CF MELT:

21-15-9-6-3

Front Squat

Ball Slam

Kettlebell Swing

 

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Tuesday August 5, 2014

Posted on Aug 4, 2014 | 0 comments

Today is our first “TRANSFORMATION TUESDAY” on the blog. Please email me your before and after pictures to sandtmcroberts@gmail.com. Or you can also text them to me! Love seeing progress pix! 

 

photo-55

I wanted to start it off with our beloved owner Jamie McDonald!!! What a difference weightlifting makes! Do not be afraid, ladies! In the BEFORE picture, Jamie stuck to strictly cardio for her exercise. Running, swimming and biking were her focus, as she competed in sprint triathlons (and has also completed a half Ironman after starting CrossFit)…She did no weightlifting and her diet was very high in carbohydrates, consuming bread or cereal with every meal. Her diet now is high in protein and fat and low in carbs. Obviously we know Crossfit is what she does to stay in shape! Crazy awesome results, Jamie! Crossfit works!!! Can’t wait to see all of your pix!

 

Skill Warm-up:

8 Minute EMOM, alternating minutes:

Odd: 10 weighted pistols (or the scaled variety)

Even: 5 Ring or Bar Muscle ups (whichever is more of a weakness. Or you may alternate)

WOD:

25 Minute AMRAP:

5 Power Cleans 205#/135#

10 Toes to Bar

15 Wall Balls

Run 250m

 

CF MELT:

25 Minute AMRAP:

5 Deadlifts

10 Knees to Elbows

15 Wall Balls

Run 250m

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Monday August 4, 2014

Posted on Aug 3, 2014 | 0 comments

We want to see your progress pictures!!! I love seeing the body transformations of our clients at CrossFit Lodi…Sometimes we forget how far we’ve come until we stumble upon an old photo! Please email me your before and after photos to sandtmcroberts@gmail.com or you can also text them to my phone. Stay tuned for “Transformation Tuesdays”! 

 

Strength:

Back Squat

10 Minute EMOM

2 Reps every minute, ending with your heaviest double.

 

WOD:

15 Minute EMOM:

10 Dumbbell Snatch 70#/50#

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Saturday August 2, 2014

Posted on Aug 1, 2014 | 0 comments

This WOD today is dedicated to a close friend of our very own Brad Burrell, who was killed in the line of duty….

 

“Jimmy” (James McNaughton)

In teams of 2:

8 Rounds: 

143 Double Unders

8 Pull-ups

2 reps Bear Complex 95#/65#

5 Burpee Box Step Ups 40#/25# 24″/20″

 

The double unders can be split up however the team would like. Th 8 rounds are in “you go/I go” format. One teammate completes an entire round while the other rests. 4 Rounds each!

 

 Jimmy was in Unit 143

He died on 8.2.05 

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