Wednesday May 27, 2015

Posted on May 26, 2015 | 0 comments

Skill:

Turkish Get-up

In 8 Minutes:

Work up to a heavy turkish get-up (1 rep on each arm)

Beginner: Dumbbell

Intermediate: Kettlebell

Advanced: Barbell

Try all 3!!

 

WOD:

“Fight Gone Bad”

3 Rounds for Max Reps:

1 Minute at each movement

Wall Balls 20#/14#

Sumo Deadlift High Pulls 75#/55#

Box Jumps 20″ (for men and women both)

Push Press 75#/55#

Row for Calories

1 Minute Rest

Repeat 3 Rounds.

 

**Also for CF MELT**

 

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Tuesday May 26, 2015

Posted on May 25, 2015 | 0 comments

Hope everyone had a great holiday weekend! Time to get back on track! 

IMG_0736

A great picture of the team on Day 3 at the California Super Regional! 

 

Strength:

1 Power Clean + Push Press + Push Jerk

Every 90 seconds for 15 Minutes, build in weight.

 

WOD:

5 Rounds for Time:

5 Clean & Jerk  155#/105#

10 Burpees

15 Kettlebell Swings 70#/53#

 

CrossFit MELT:

5 Rounds for time:

Row 500m

10 Deadlifts

10 Burpees

20 Kettlebell Swings

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Monday May 25, 2015

Posted on May 24, 2015 | 0 comments

Happy Memorial Day!

Class times today: 730 & 9am only!

And a big congratulations to team CrossFit Lodi who did so awesome this weekend at the California Regional. Great job to Trevor, Andrew, Daniel, Rosa, Nina and Morgan. You guys looked great out there and we were proud to have you represent the gym!

In honor of Memorial day, as we do every year:

WOD:

‘Murph’

For time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 Mile

 

 

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Friday May 22, 2015

Posted on May 21, 2015 | 0 comments

No 5am or NOON class today! 

(CLOSED SATURDAY AND SUNDAY)

 

Strength:

Every 90 seconds for 15 Minutes:

3 reps BENCH PRESS, building in weight

 

WOD:

5 Rounds for time:

9 Power Snatch 75#/55#

12 Sumo Deadlift High Pull 75#/55#

15 Box Jumps 24″/20″

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Thursday May 21, 2015

Posted on May 20, 2015 | 0 comments

Hours for this week:

Thursday: No 5am or NOON class! Also, No kids Class.

Friday: No 5am or NOON class! 

Saturday: CLOSED

Sunday: CLOSED 

Monday Memorial Day: 7:30am and 9am ONLY 

 

Skill Warm-up:

8 Minute EMOM:

Even: 10 Alternating Pistols

Odd: 5/3 Ring Muscle Ups

 

WOD: (also for CF MELT)

For time:

50-40-30-20-10

Wall Balls 20#/14#

Kettlebell Swings 53#/35#

Abmat Sit-ups

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Wednesday May 20, 2015

Posted on May 19, 2015 | 0 comments

Hours for this week:

Thursday: No 5am or NOON class! Also, No kids Class.

Friday: No 5am or NOON class! 

Saturday: CLOSED

Sunday: CLOSED 

Monday Memorial Day: 7:30am and 9am ONLY 

 

Strength:

Back Squat

Every 90 Seconds, for 15 minutes, 3 Back Squats …reaching your heaviest set of 3

 

WOD:

7 Rounds for time:

7 Toes to Bar

14 Burpees

30 Double Unders

Run 250m

 

CF MELT:

5 Rounds for time:

Row 400m

15 Sit-ups

25 Wall Balls

100 Jumprope

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Tuesday May 19, 2015

Posted on May 18, 2015 | 0 comments

Hours for this week:

Thursday: No 5am or NOON class! Also, No kids Class.

Friday: No 5am or NOON class! 

Saturday: CLOSED

Sunday: CLOSED 

Monday Memorial Day: 7:30am and 9am ONLY 

 

Skill EMOM:

8 Minutes:

Even: 6 Alternating 1 Armed DB SQUAT Snatch (GET HEAVY)

Odd: 30 Second Handstand Hold

 

WOD:

8 Minute AMRAP:

Row 15/12 Calories

15 Kettlebell Swings 53#/35#

REST 2 MINUTES

 

8 Minute AMRAP:

15 Handstand Push-ups

15 Hang Cleans 95#/65#

REST 2 MINUTES

 

8 Minute AMRAP:

15 Box Jumps 24″/20″

15 Push Press 95#/65#

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