Friday December 23, 2016

Posted on Dec 22, 2016 | 0 comments

Tomorrow (Christmas Eve), there will only be 2 class times…7:30am & 9am!  We will be doing the 12 Days of Christmas WOD.

Strength:

Back Squat

3-3-3-3-3

Use the heaviest weight you can for all sets

WOD:

AMRAP

5 Min

Row for Cal

4 Min

“Fran”

21-15-9

Thrusters 95/65

Pull Ups

3 Min

Burpees

2 Min

Power Snatch 75#/55#

1 Min

Row for Cal

**There will be 2 scores:   A. calories +  burpee reps + Snatch reps

B. Fran Time – if you do not complete Fran record reps completed

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Thursday December 22, 2016

Posted on Dec 21, 2016 | 0 comments

Holiday Schedule:

December 24, 2016 (Christmas Eve) we will have a 7:30am and 9am only.  We will be closed Sunday, December 25th and Monday, December 26th.

Starting Saturday December 31, 2016, Open Gym will be from 7am-9am.  CrossFit Class will be 9am-10am

Starting Sunday January 22nd 2017 we will be open on Sunday’s through the end of March.

Strength:

Bench Press

5-5-5-5-5

WOD:

Buy in

100 Double Unders

then

4 Rounds for Time

200 m Farmer Carry 40#/25#

15 DB Push Press

10 DB Box Step Ups 24″/20″  40#/25#

then

buy out

100 Double Unders

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Wednesday December 21, 2016

Posted on Dec 20, 2016 | 0 comments

Holiday Schedule:

December 24, 2016 (Christmas Eve) we will have a 7:30am and 9am only.  We will be closed Sunday, December 25th and Monday, December 26th.

Starting Saturday December 31, 2016, Open Gym will be from 7am-9am.  CrossFit Class will be 9am-10am

Starting Sunday January 22nd 2017 we will be open on Sunday’s through the end of March.

Strength:

Front Squat

10-10-10

WOD:

21-15-9

Deadlift 275#/185#

Push Jerk 155#/105#

Hang Power Clean 135#/95#

Goal 10 Min.

**Time Cap 13 min.**

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Tuesday December 20, 2016

Posted on Dec 19, 2016 | 0 comments

Holiday Schedule:

December 24, 2016 (Christmas Eve) we will have a 7:30am and 9am only.  We will be closed Sunday, December 25th and Monday, December 26th.

Starting Saturday December 31, 2016, Open Gym will be from 7am-9am.  CrossFit Class will be 9am-10am

Starting Sunday January 22nd 2017 we will be open on Sunday’s through the end of March.

Registration for the 2017 CrossFit Games Open starts January 12, 2017.  The first workout will be released Feb. 23, 2017.  Open workouts will be the class WOD on Fridays.  If you would like to complete the WOD with a little extra motivation,  you can come in on Friday evening and throw down with all of your CrossFit Lodi family.

WOD:

For time

800 m Row

30 KettleBell Swings 70/53

30 Pull Ups

30 Box Jumps 24/20

30 Wallballs 20/14

30 Cal Bike

30 Wallballs

30 Box Jumps

30 Pull Ups

30 Kettlebell Swings

800 m Row

 

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Monday December 19, 2016

Posted on Dec 18, 2016 | 0 comments

Holiday Schedule:

December 24, 2016 (Christmas Eve) we will have a 7:30am and 9am only.  We will be closed Sunday, December 25th and Monday, December 26th.

Starting Saturday December 31, 2016, Open Gym on Saturday will be from 7am-9am.  CrossFit Class will be 9am-10am & 

 Starting Sunday January 22nd 2017, we will have open gym on Sundays from 9am – 11am through March 26 (end of the Open).

Registration for the 2017 CrossFit Games Open starts January 12, 2017.  The first workout will be released Feb. 23, 2017.  Open workouts will be the class WOD on Fridays.  If you would like to complete the WOD with a little extra motivation,  you can come in on Friday evening and throw down with all of your CrossFit Lodi family.  We would love to have everyone participate!

Strength:

Hang Snatch + Snatch

1-1-1-1-1

WOD:

For Time

400 m Run

10 Power Snatch 135#/95#

400 m Run

10 Power Snatch 155#/105#

400 m Run

10 Power Snatch 175#/120#

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Friday December 16, 2016

Posted on Dec 15, 2016 | 0 comments

Holiday Schedule:

December 24, 2016 (Christmas Eve) we will have a 7:30am and 9am only.  We will be closed Sunday, December 25th and Monday, December 26th.

Strength:

Deadlift

10-10

*Use the heaviest weight you can for each set.  Each set of 10 is to be unbroken (touch & go)*

WOD:

4 Rounds for Time

10 Barbell Box Step Ups 95#/65#  24/20

20 Toes to Bar

400 m Run

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Thursday December 15, 2016

Posted on Dec 14, 2016 | 0 comments

Skill:

EMOM – 12 Min

Min 1: 2 Rope Climbs

Min 2: 10 Handstand Push Ups

WOD:

5 Rounds for Time

100′ Front Rack Kettlebell Carry 53#/35#

50 Double Unders

10 Double Kettlebell Push Press 53#/35#

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