Wednesday March 29, 2017

Posted on Mar 28, 2017 | 0 comments

Thursday April 6th, 2017, we will have an informational meeting regarding the Barbell Club.  Join us at 6:30 pm to find out about programming, cost, and times that the coaches will be available to help with your lifts.  All CrossFit Lodi members are welcome and we will also be opening this up to non members, so invite your friends who just want to lift!

Strength:

Back Squat

3-3-2-2-1-1-1

work up to a heavy single for the day

WOD:

3 rounds for time of:

20 Burpee Pull Ups

20 Front Squats, 155/105 lbs

20 Box Jumps, 24/20 in

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Tuesday March 28, 2017

Posted on Mar 27, 2017 | 0 comments

WOD:

For time:

10 Push Jerks, 185/125 lbs

30 Assault Bike Calories

8 Push Jerks, 185/125 lbs

24 Assault Bike Calories

6 Push Jerks, 185/125 lbs

18 Assault Bike Calories

4 Push Jerks, 185/125 lbs

12 Assault Bike Calories

2 Push Jerks, 185/125 lbs

6 Assault Bike Calories

Goal 10-12 Min

**CAP 18 min**

Post WOD:

3 rounds NOT for time of:

20 AbMat Sit-ups

Waiter Walk (Left Arm), pick load, 50 ft

Waiter Walk (Right Arm), pick load, 50 ft

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Monday March 27, 2017

Posted on Mar 26, 2017 | 0 comments

WOD:

For time:

40 Kettlebell Swings, 53/35 lbs

40 Burpees

100 Double Unders

20 Single Arm Kettlebell Overhead Squats, Right, 35/26 lbs

20 Single Arm Kettlebell Overhead Squats, Left, 35/26 lbs

200 Double Unders

Double Kettlebell Front Rack Lunge, 35/26 lbs, 100 ft

Double Kettlebell Walking Lunge, 35/26 lbs, 100 ft

300 Double Unders

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Friday March 24, 2017

Posted on Mar 23, 2017 | 0 comments

Join us tonight for our last Friday Night Throwdown of the 2017 Open Season!  Heats start at 6pm.

WORKOUT 17.5  Rx’d (Ages 16-54)

10 rounds for time of:
9 thrusters
35 double-unders

M95lb. / F65lb.

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Thursday March 23, 2017

Posted on Mar 22, 2017 | 0 comments

The final 2017 Open WOD will be released tonight!  Join us for the reveal at 5pm.  Our last Friday Night Throwdown will be tomorrow night.  Heats will start at 6pm!

WOD:

Teams of 2-3 with only 1 person working at a time, completing full rounds…

In 15 min AMRAP

7 Burpees

7 Thrusters 95#/65#

21 Double Unders (63 Singles)

at the 20 min mark

15 Min AMRAP

7 Burpees

7 Push Press 95#65#

7 Ring Dips

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Wednesday March 22, 2017

Posted on Mar 21, 2017 | 0 comments

Strength:

Front Squat

In 20 Min find a heavy I rep

WOD:

For time:

10 Hang Squat Cleans, 135/95 lbs

Run, 400 m

10 Hang Squat Cleans, 155/105 lbs

50 Assault Bike Calories

10 Hang Squat Cleans, 185/125 lbs

Row, 1500 m

Goal 15 min

*Cap 21 min*

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Tuesday March 21, 2017

Posted on Mar 20, 2017 | 0 comments

WOD:

12 Min EMOM

Odd: 10 One Arm DB Snatch (right arm 55/35) + 10 Box Jump (24/20)

Even: 10 One Arm DB Snatch (left arm 55/35) + 10 Box Jump (24/20)

Skill:

12 Min EMOM

Odd: 8-10 Toes to Bar

Even: 40 Double Unders or DU Practice

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