Thursday March 27, 2014

Posted on Mar 26, 2014 | 0 comments

Starting NOW! For our current clients…

REFER A FRIEND to CrossFit Lodi…if they sign up with us, you will receive $50 off your next month of CrossFit!!

THIS SUNDAY AFTER 14.5 WE WILL BE HAVING A POTLUCK/CELEBRATION FOR THE END OF THE OPEN! PLEASE SIGN UP AT THE FRONT DESK AND PUT WHAT YOU WILL BRING! 

 

Skill EMOM:

10 Minutes:

Top of the minute: 5 Handstand Push-ups (use a defecit if they are easy for you)

:30 5 Chest to Bar Pull-ups (if using a band to scale, do a jumping chest to bar pull-up for time purposes)

*Scale reps if need be to make reps within the minute

 

WOD:

100 Double Unders,

then

21-15-9

Dumbbell Burpees 40#/25#

*Run 400m after each round

Ending with

100 Double Unders

….For the Dumbbell burpees, start with dumbbells hand, bring chest and thighs to ground like a burpee then stand.

 

 

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Wednesday March 26, 2014

Posted on Mar 25, 2014 | 0 comments

Strength:

EMOM 10 Minutes 

1 Hang Power Snatch+ 2 Overhead Squats

 

WOD:

20 Minute AMRAP:

10 Push Press 115#/75#

10 Burpees

10 Kettlebell Swings 53#/35#

10 Box Jumps 24″/20″

 

 

CrossFit MELT:

Come and have fun!

 

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Tuesday March 25, 2014

Posted on Mar 24, 2014 | 0 comments

Skill Warm-up:

EMOM 10 Minutes:

Even: 4/2 Muscle Ups (scale reps,  work transition or sub dips)

Odd: 50 Double Unders

 

WOD:

30 Handstand Push-ups

Run 400m

15 Deadlifts 225#/155#

800m Run

15 Deadlifts 225#/155#

Run 400m

30 Pull-ups

 

CrossFit MELT

With a continous running clock,

1 Minute for Max Reps of the following exercises:

Pull-ups

Ball Slams

Hand Lift Push-ups

Sit-ups

Kettlebell Swings

REST 1 MIN after each round

Repeat for 3 Rounds

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Monday March 24, 2014

Posted on Mar 23, 2014 | 0 comments

This week is the LAST week of the CrossFit Games Open competition!!! It has been so fun watching everybody get after these workouts each week. Any predictions on what 14.5 will be???? 

 

Strength:

In 10 Minutes, work up to a 1 Rep Max BACK SQUAT!

 

WOD:

4 Minute AMRAP:

5 Thrusters 95#/65#

6 Bar Facing Burpees

7 Box Jumps 24″/20″

1 Minute REST

REPEAT 4 ROUNDS

 

CROSSFIT MELT:

30 Minute clock:

Run 1 Mile,

then in remaining time:

AMRAP:

20 Ground to Overhead with Plate

20 Weighted Sit-ups w/ plate

20 Wall Balls

20 Burpees

 

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Friday March 21, 2014

Posted on Mar 20, 2014 | 0 comments

Workout 14.4 Is Here!

AMRAP 14min.

60 cal. row

50 Toes to Bar

40 Wall Balls 20# to 10′/14# to 9′

30 Cleans 135#/95#

20 Muscle ups

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Thursday March 20, 2014

Posted on Mar 19, 2014 | 0 comments

Come in to the gym at 5pm for the announcement of 14.4!!! What is it going to be?!!!! 

 

Skill Warm-up:

Take 10-12 minutes to practice a gymnastics skill of your choice. Whether it be handstand push-ups (at a defecit, paralettes, etc.), muscle ups, handstand walks, butterfly pull-ups, ring dips, pistols……..work on progression or efficiency!

 

WOD:

7 Rounds for time:

10 Handstand Push-ups

10 Push Press 115#/75#

30 Double Unders

Run 250m

 

CrossFit MELT (8am/7pm)

WOD:

10 Rounds for time:

6 Deadlifts

9 Burpees

12 Ground to Overhead w/plate

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Wednesday March 19, 2014

Posted on Mar 18, 2014 | 0 comments

Strength:

EMOM 10 Minutes:

Hang Squat Clean + Full Clean + Jerk

Add weight to reach a max effort.

 

WOD:

17 Minute AMRAP:

6 Clean & Jerks 155#/105#

9 Toes to Bar

12 Box Jumps 30″/24″

 

*USE Gymnastic straps or tape your hands to avoid tearing!!! Don’t want torn hands for 14.4!

 

CrossFit MELT: (8am)

4 Rounds for time:

20 Sumo Deadlift High Pulls

20 Lateral Jumps over bar

Run 250m

10 Pull-ups

10 Hand Lift Push-ups

Run 250m

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