Friday July 4, 2014

Posted on Jul 3, 2014 | 0 comments

CLASS TIMES TODAY ARE 7:30& 9AM!!!

WOD:

SURPRISE!!!!!! IT’S GOING TO BE FUN. SEE YOU THERE :)  

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Thursday July 3, 2014

Posted on Jul 2, 2014 | 0 comments

4TH of JULY HOURS are

7:30 & 9am ONLY!!!!!! :)

 

Skill Warm-up:

8 Minute EMOM:

Even: 4 Turkish Get-ups (2 each side) 35#/26# KB (try to get heavier)

Odd: 30 Second L-sit hold

 

WOD:

For time:

15-12-9

Hang Power Snatch 95#/65#

Pull-ups

9-6-3

Hang Squat Snatch 95#/65#

Chest to Bar Pull-ups

6-4-2

Squat Snatch 95#/65#

Bar Muscle Ups

 

****NOTE: Do not be discouraged if you see a movement that you maybe cannot perform or aren’t that efficient with. This is why we do crossfit, to constantly learn new skills. There are always modifications and progressions for any movement. If you come in and have a great workout, THAT is what counts!!!!

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Wednesday July 2, 2014

Posted on Jul 1, 2014 | 0 comments

4TH OF JULY HOURS:

7:30 & 9AM

COME AND GET YOUR HERO WOD ON BEFORE YOU INDULGE IN HOT DOGS AND BEER! :)

 

Strength:

Pause Front Squat

10 Minute EMOM:

3 reps every minute @ 70% of your 1RM

*should be an approximately 2-3 second pause at the bottom of the squat with no movement before ascending

 

WOD: (also for MELT)

“Lotsa Tabata!”

A full tabata round of the following exercises with 1 minute rest in between exercises:

*Row for Calories

*Dumbbell Burpees 50#/35# (just as it sounds: hold db’s, do a burpee, jump at the top w/ db’s)

*Wall Balls 20#/14# 10 ft. target for BOTH

*Dumbbell Push Press 50#/35#

*Double Unders

 

Your score is your lowest number of reps per round per exercise! 

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Tuesday July 1, 2014

Posted on Jun 30, 2014 | 0 comments

Skill Warm-up:

Handstand Push-up Practice!

Then,

EMOM 6 Minutes:

5 Handstand Push-ups (use a defecit/ paralettes to challenge yourself)

5 Burpees

Rest 4 Minutes

 

10 Minute EMOM:

5 Toes to Bar

5 Power Cleans 155#/105#

 

At the 10 Minute Mark:

7 Rounds For time:

Run 250m

20 Sit-ups

 

CF MELT:

For time:

50 Wall Balls

40 Ground to Overhead w/ plate

30 Lunges w/plate

20 Burpees

1000m run

20 Burpees

30 Lunges w/ plate

40 Ground to Overhead w plate

50 Wall Balls

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Monday June 30, 2014

Posted on Jun 29, 2014 | 0 comments

HAVE YOU SEEN OUR 4TH OF JULY SPECIAL YET?!

*One month free or fundamental training fees waived– a $150 savings– by committing to 3 months at CF Lodi!

FOR STP WORKS AND CROSSFIT KIDS:

Membership dues will be waived for one month with a 3 MONTH commitment!

SPECIAL ENDS JULY 4TH!

Tell your family and friends! A great time to make the commitment to fitness!

 

Strength:

In 12 Minutes, work up to a heavy single split jerk (from the rack)

 

WOD: (also for CF melt)

4 Rounds for time:

50 Squats

40 Kettlebell Swings 53#/35#

30 Push-ups

 

…Squats are air squats! Push-ups are regular, not hand release!

 

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Friday June 27, 2014

Posted on Jun 26, 2014 | 0 comments

THERE WILL NO LONGER BE A 7PM CLASS ON TUESDAYS AND THURSDAYS UNTIL FURTHER NOTICE :)  

 

Starting tomorrow we will be having MAX LIFT FRIDAY! Come max out on your Snatch and/or Clean & Jerk! Starts at 6pm!!! 

 

Strength:

10 Minutes to work up to a MAX effort HANG SQUAT CLEAN!

 

WOD:

5 Rounds for time:

Run 400m

30 Double Unders

15 Burpees

 

CF MELT:

FRIDAY FUN!

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Thursday June 26, 2014

Posted on Jun 25, 2014 | 0 comments

Skill Warm-up:

Muscle Up Practice …work transition, swing and dips…

then,

8 Min EMOM (for those with efficient MU)

Even: 3 Muscle Up + extra dip

Odd: 50 Double Unders

 

8 Min EMOM (for those who don’t have MU)

Even: 5-7 Ring Dips

Odd: 5 “Hips to Rings” swings

 

WOD:

3 Minute AMRAP:

15-12-9

Thrusters 95/65

Pull-ups

Rest 2 Minutes

Repeat 4 Rounds

Score is lowest round and highest round added together.

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