Monday August 29, 2016

Posted on Aug 28, 2016 | 0 comments

Next Monday is Labor Day, we will only have 2 class times:

Monday September 5th – 8am & 9:30am

Congratulations to our CF Lodi team that made it through a grueling weekend at Tokay High and Moxie Madness 2016! Thank you to all who came out this weekend to support CrossFit Lodi!

Strength:

Front Squat

Find a 1 Rep Max

WOD:

Clean Ladder

10 Reps 155/105

8 Reps 185/125

6 Reps 205/135

4 Reps 225/155

2 Reps 255/165

**15 Min Cap

 

Fitness/Conditioning WOD:

Skill/Strength

3 Rounds Not For Time

8  Single Leg Hip Bridge (8/leg)

4-6 Turkish Get Ups

60 sec. Bulgarian Goat Bag Swings (Something new I found, Courtesy of CF Invictus)

WOD:

3 Rounds for Time

400 m Run

20 Alt. Front Rack Lunges

15 Pull ups/Jumping Pull Ups

10 Double Push Up Burpee

 

 

 

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Friday August 26, 2016

Posted on Aug 25, 2016 | 0 comments

Moxie Madness Competition is this weekend!  Come out and cheer for our CrossFit Lodi Team – West, Denise, Lindsey, and Ben.  This year it is being held in our own backyard at Tokay High School.  There is a spectator fee.  tickets can be purchased online or at the gate.  Competition starts at 8am.  Heat times are as follows:

Saturday: 9:40, 12:15, 2:40

Sunday: 9:40, 12:30

Mark your calendars for Friday, September 23rd!  CrossFit Lodi will be having a fun Friday Night Corn Hole/ Spike Ball Tournament & Potluck.  You can pick your partner or we can find one for you.

 

Strength:

a. Bench Press

3-3-3-3-3

b. Strict Pull Ups

5 x Max Reps

 

WOD:

AMRAP – 7 Min

15 Push Press 95#/65#

30 Air Squats

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Thursday August 25, 2016

Posted on Aug 24, 2016 | 0 comments

Monday August 29th, Body Fat testing will be at CF Lodi.  If you are interested, there is sign up at the front desk.

Today, Thursday, August 25th…Bring a Friend to CrossFit Lodi!  If you have a friend that is interested in trying out CrossFit Lodi, today is the day to bring them in.  You can bring them to any class throughout the day and we will have a fun WOD that anyone can participate in!

Moxie Madness Competition is this weekend!  Come out and cheer for our CrossFit Lodi Team – West, Denise, Lindsey, and Ben.  This year it is being held in our own backyard at Tokay High School.  There is a spectator fee.  tickets can be purchased online or at the gate.

WOD:

For Time:

800 m Run

30 Burpee Box Jumps 24″/20″

30 Kettlebell Swings 53#/35#

100 Double Unders

20 Burpee Box Jumps

20 Kettlebell Swings

100 Double Unders

10 Burpee Box Jumps

10 Kettlebell Swings

800 m Run

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Wednesday August 24, 2016

Posted on Aug 23, 2016 | 0 comments

Monday August 29th, Body Fat testing will be at CF Lodi.  If you are interested, there is sign up at the front desk.

Thursday, August 25th…Bring a Friend to CrossFit Lodi!  If you have a friend that is interested in trying out CrossFit Lodi, Thursday August 25th is the day to bring them in.  You can bring them to any class throughout the day and we will have a fun WOD that anyone can participate in!

Moxie Madness Competition is this weekend!  Come out and cheer for our CrossFit Lodi Team – West, Denise, Lindsey, and Ben.  This year it is being held in our own backyard at Tokay High School.

Strength:

Split Jerk

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

WOD:

12 Minute EMOM

Odd: 5 Clean & Jerks

Even: 5 Muscle Ups

*scale for MU – 7 Chest to Bar Pull Ups

*For C&J – Choose something heavy but manageable

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Tuesday August 23, 2016

Posted on Aug 22, 2016 | 0 comments

Monday August 29th, Body Fat testing will be at CF Lodi.  If you are interested, there is sign up at the front desk.

Thursday August 25th…Bring a Friend to CrossFit Lodi!  If you have a friend that is interested in trying out CrossFit Lodi, Thursday August 25th is the day to bring them in.  You can bring them to any class throughout the day and we will have a fun WOD that anyone can participate in!

Skill/Strength

10 Min EMOM

Min 1 – 45 sec. Handstand Hold

Min 2 – 8 Deadlifts

*Choose a challenging weight but a weight that can be an unbroken set.

WOD:

10 Rounds

200 m Run

15 Wall Balls 20#/14# to 10′

15 Box Jumps

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Monday August 22, 2016

Posted on Aug 21, 2016 | 0 comments

Hope everyone had a great weekend!

Monday August 29th, Body Fat testing will be at CF Lodi.  If you are interested, there is sign up at the front desk.

Thursday August 25th…Bring a Friend to CrossFit Lodi!  If you have a friend that is interested in trying out CrossFit Lodi, Thursday August 25th is the day to bring them in.  You can bring them to any class throughout the day and we will have a fun WOD that anyone can participate in!

Strength:

7 Sets

Power Clean + Hang Squat Clean

*Work up to a heavy/difficult weight, then start the sets.

 

WOD:

5 Rounds For Time:

12 Pull Ups

12 Hang Power Cleans 155#/105#

20/15 Cal Bike

 

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Friday August 19, 2016

Posted on Aug 18, 2016 | 0 comments

Monday August 29th, Body Fat testing will be at CF Lodi.  If you are interested, there is sign up at the front desk.

This Saturday, August 20th,  I (Jamie) will be at the Lodi High track at 7:30am for a WOD.  Come on out and join me!  If you can’t make it there is still the 9am class WOD at CrossFit Lodi

Thursday August 25th…Bring a Friend to CrossFit Lodi!  If you have a friend that is interested in trying out CrossFit Lodi, Thursday August 25th is the day to bring them in.  You can bring them to any class throughout the day and we will have a fun WOD that anyone can participate in!

 

Strength:

Back Squat

10/3

Work up to a heavy set of 10 then work up to a heavy set of 3.

 

WOD:

30-20-10-20-30

Kettlebell Swings 70#/53#

Double Unders (double Reps: 60-40-20-40-60)

 

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