Wednesday January 28, 2015

Posted on Jan 27, 2015 | 0 comments

Today we MAX!

Hopefully for those that have been coming regularly to our Clean & Jerk/ Snatch days, you will see some progress and maybe even a PR today! 

 

Strength:

We will be taking aproximately 30 minutes to find both a max SNATCH and then max CLEAN & JERK!

 

WOD:

CrossFit Games Open WOD 12.5

Complete as many reps as possible within 7 minutes, following the rep scheme:

3 Thrusters 100#/65#

3 Chest to Bar Pull-ups

6 Thrusters 100#/65#

6 Chest to Bar Pull-ups

9 Thrusters 100#/65#

9 Chest to Bar Pull-ups

continue on to 12,15,18,etc….

 

CrossFit MELT:

6 Rounds for time:

Row 400m

Run 400m

20 Kettlebell Swings

 

Read More

Tuesday January 27, 2015

Posted on Jan 26, 2015 | 0 comments

Have you signed up for the Crossfit games Open yet?!  The first WOD will be released the last weekend in February. This is always an exciting time of year! This year there will be a scaled division and a teen division. Something for everyone!

 

Crossfit Lodi is now an official chapter of the Barbell WOD from Cal Strength.  Contact Jamie to sign up with a discount code for this strength program. If you are signed up, you may complete your WOD Tuesdays and thursdays at 5pm with a coach’s guidance. Otherwise you may do the WOD during open gym times.

 

Skill Emom 8 minutes:

Even: 3 wall walks

Odd: 6 alternating Dumbbell squat snatch (1arm)

 

WOD:

21-18-15-12-9-6-3

Power Cleans 135/95

Lateral Burpees over the Bar

 

 

Read More

Monday January 26, 2015

Posted on Jan 25, 2015 | 0 comments

We are excited to announce that we are now an official chapter of the BARBELL WOD from Cal Strength. Go to thebarbellwod.com for details on this structured strength program. Contact Jamie if you are interested in signing up, and she can give you a discount code! Also, if  you are signed up for the program, we are offering Tuesday and Thursday at 5pm to do the barbell WOD while having a coach help coach you through it. Otherwise you can do the WOD during Open Gym…. Questions? Ask a trainer! 

 

Strength:

Split Jerk (from the rack)

In 12 Minutes, work up to a heavy Split Jerk…

 

WOD:

4 Rounds for time: (also for MELT)

25 Wall Balls 20#/14# 10′ target

15 Kettlebell Swings 53#/35#

10 Box Jumps 30″/24″

Read More

Friday January 23, 2015

Posted on Jan 22, 2015 | 0 comments

We are sad to say goodbye to Coach Austin but excited for his bright future ahead of him! Austin is leaving for Navy boot camp in Chicago. We wish you nothing but the best, Austin! He has so kindly programmed today’s WOD for all of you! :)  

 

WOD:

“Farewell Austin!”

10 Minute running clock:

Run 1600m (4 laps)

In the remaining time, max reps MUSCLE UPS 

*each muscle up will count as 2 reps

*scale as needed (ring dips, strict pull-ups, trainsitions from the floor, etc.)

REST 2 MINUTES

8 Minute running clock:

Run 800m (2 laps)

In remaining time, max reps SNATCH 135#/95#

REST 2 MINUTES

 

6 Minute Running clock:

Run 400m

In remaining time, max reps PUSH-UPS

REST 2 MINUTES

 

4 Minute Running clock:

Run 200m

In remaining time max reps CLEAN & JERK 185#/125#

 

Crossfit MELT:

FRIDAY FUN!

Read More

Thursday January 22, 2015

Posted on Jan 21, 2015 | 0 comments

Interested in a 9am babysitting time? Let Jamie know!!!

 

Have you signed up for the CF Games Open yet? This year there is a scaled division and a teen division! Doable for ALL levels! Sign up today and list CrossFit Lodi as your affiliate! Go to games.crossfit.com to register!

Strength:

In 12 Minutes work up to a heavy 3 Rep  SUMO DEADLIFT.

WOD:

For time:

150 Double Unders

100 Kettlebell Swings 53#/35#

50 Toes to Bar

25 Handstand Push-ups

50 Kettlebell Goblet Squats 53#/35#

100 Sit-ups

150 Double Unders

 

CROSSFIT MELT same workout but sub Hand Lift Push-ups for HSPU :)

Read More

Wednesday January 21, 2015

Posted on Jan 20, 2015 | 0 comments

REMINDER! We now offer babysitting during the 5pm class. We require an RSVP please :) Are you interested in a 9am time? Let Jamie know ASAP! We would like to have an idea which days at 9am would be most popular. :)

 

This will be our last week on the Clean & Jerk/ Snatch cycle. If you have been coming every Wednesday, you should be getting close to your former PR. Next Wednesday we will MAX OUT again! Don’t miss it!

Strength:

1 Snatch (add 5 lbs from last week)

10 Minute EMOM

 

1 Clean & Jerk  (add 5 lbs from last week)

10 Minute EMOM

 

WOD:

12 Minute AMRAP:

6 Bar Facing Burpees

9 Power Cleans 95#/65#

12 Wall Balls 20#/14#  *both to 10 ft. target

 

CF MELT:

5 Minutes:

Run 400m

In remaining time,

Max Reps:

Pull-ups

Ball Slams

Burpees

DB Row

(4 Rounds of 5 Minutes with a different exercise each round. 1 Minute rest after each round)

Read More

Tuesday January 20, 2015

Posted on Jan 19, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Odd Minutes: 5 DB Strict Press. Get a Heavy!

Even Minutes: 30 second L-sit hold

 

WOD:

CrossFit Games Open WOD 13.2 !

10 Minute AMRAP:

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jumps 24″/20″

Normally in the gym we do not allow step-ups as ‘Rx’ but because this is an Open WOD and they allowed it, you can step up today!

 

CF Melt:

1 minute each exercise, for max reps:

Dumbbell Deadlifts

Push-ups

Dumbbell snatch

Wall Balls

Row for calories

1 Minute rest

Repeat 3 Rounds

Read More