Tuesday February 28, 2017

Posted on Feb 27, 2017 | 0 comments

Due to some website complications you are still able to post your 17.1 score until February 28th @ 5pm.  If you did not get your score submitted there is still time!  Hope everyone had fun participating and 17.2 will be released in just 2 short days. 

Strength:

5 x 1

Snatch Balance + Overhead Squat

WOD:

3 Rounds

400 m Run

20 Push Ups

20 Overhead Squats 95#/65#

 

Read More

Monday February 27, 2017

Posted on Feb 26, 2017 | 0 comments

Happy Monday!  It was so much fun to see everyone give it their all in Open WOD 17.1!  Make Sure you submit your scores before 5pm today.  Also, if you have not done so, sign up for our CrossFit Lodi Team.  You will see a tab under your profile, go there and add CrossFit Lodi.  Every member that is signed up should be listed under our team!  If you have not completed the WOD or are going to redo it, it is your responsibility to find someone to be your judge.  Coaches that are coaching a class will not be able to judge during that class time, so grab a friend who can count or find someone else who has to redo and do it together!

For those of you looking beyond the CrossFit Open…We have exciting news…We will be starting a barbell club here at CF Lodi!  Have you ever wanted to really focus on just the lifts?  Do you want to compete in a weightlifting meet?  We will be starting on April 1st.  Programing, coaching and designated barbell club time will be included in this program.  You will have the option of completing the programing on your own or under the supervision of a USAW weightlifting coach! More details coming soon…

Skill:

3 Rounds not for time

12 Alt. Piistols

6-8 Stationary or Ring Dips

30-45 sec Handstand Hold

WOD:

EMOM 21 Min

Min 1: 15/10 Cal Assault Bike

Min 2: 10 Thrusters 95#/65#

Min 3: 4-6 Strict Pull Ups

Read More

Friday February 24, 2017

Posted on Feb 23, 2017 | 0 comments

Open WOD 17.1

For Time

10 DB Alt.Snatch 50#/35#

15 Burpee Box Jump Overs 24″/20″

20 DB Snatch

15 Burpee Box Jump Overs

30 DB Snatch

15 Burpee Box Jump Overs

40 DB Snatch

15 Burpee Box Jump Overs

50 DB Snatch

*20 Min Cap

 

 

Read More

Thursday February 23, 2017

Posted on Feb 22, 2017 | 0 comments

The day is here!  Open Workout 17.1 will be released tonight at 5pm!

The Open WOD will be the class WOD on Fridays, and we will also be doing the Friday Night Throwdown.  We will still have a 4:30 CrossFit Class on Friday,  warm ups for the Throwdown will begin at 5:30pm and the first heat will begin at 6pm!  Even if you are not participating in the Open or completed the WOD earlier in the day, come on by the gym in the evening and cheer on your friends.

For those of you looking beyond the CrossFit Open…We have exciting news…We will be starting a barbell club here at CF Lodi!  Have you ever wanted to really focus on just the lifts?  Do you want to compete in a weightlifting meet?  We will be starting on April 1st.  Programing, coaching and designated barbell club time will be included in this program.  You will have the option of completing the programing on your own or under the supervision of a USAW weightlifting coach! More details coming soon…

WOD:

500 m Row

50 Kettlebell Swings 53#/35#

50 Ab Mat Sit Ups

50′ Overhead Walking Lunge w/plate 45#/25#

100 Double Unders

50′ Overhead Walking Lunge 45#/25#

50 Handstand Push Ups

50 Ring Rows

500 m Row

 

 

 

 

Read More

Wednesday February 22, 2017

Posted on Feb 21, 2017 | 0 comments

Only 2 more days before the first CrossFit Open Workout is announced!  The Open WOD will be the class WOD on Fridays, and we will also be doing the Friday Night Throwdown.  We will still have a 4:30 CrossFit Class on Friday,  warm ups for the Throwdown will begin at 5:30pm and the first heat will begin at 6pm!  Even if you are not participating in the Open or completed the WOD earlier in the day, come on by the gym in the evening and cheer on your friends.

For those of you looking beyond the CrossFit Open…We have exciting news…We will be starting a barbell club here at CF Lodi!  Have you ever wanted to really focus on just the lifts?  Do you want to compete in a weightlifting meet?  We will be starting on April 1st.  Programing, coaching and designated barbell club time will be included in this program.  You will have the option of completing the programing on your own or under the supervision of a USAW weightlifting coach! More details coming soon…

Skill:

4 Rounds

6 Turkish Get Ups (3 per side)

10 Single leg KB DL

30 sec Side Plank (each side)

WOD:

3 Rounds for Time

800 m Run (2 Laps)

10 Power Snatches 135#/95#

10 Power Clean & Jerk 135#/95#

Read More

Tuesday February 21, 2017

Posted on Feb 20, 2017 | 0 comments

Only 2 more days before the first CrossFit Open Workout is announced!  The Open WOD will be the class WOD on Fridays, and we will also be doing the Friday Night Throwdown.  We will still have a 4:30 CrossFit Class on Friday,  warm ups for the Throwdown will begin at 5:30pm and the first heat will begin at 6pm!  Even if you are not participating in the Open or completed the WOD earlier in the day, come on by the gym in the evening and cheer on your friends.

Strength:

Snatch

5 x 1 @ 85%

WOD:

5 Rounds for Time

10 Squat Clean Thrusters 115#/75#

20 Burpees

 

Read More

Monday February 20, 2017

Posted on Feb 19, 2017 | 0 comments

Classes today are 8 & 9am Only! There will not be a conditioning or fitness express class.

WOD:

Teams of 3

Complete as many Rounds as Possible in 25 Min

12/9 Cal Row

9 Box Jump Overs 24″/20″

6 DB Hang Squat Cleans 50#/35#

Only one person is working at a time.  Round should take approx.. 90 sec so scale accordingly.

*work/rest ratio is about 1:2   *90 sec. work is HIGH intensity

Read More