Wednesday March 11, 2015

Posted on Mar 10, 2015 | 0 comments

Strength:

Thruster (from the rack)

For 15 Minutes, Every 90 Seconds, 2 Thrusters, buliding weight.

 

WOD:

8 Minute AMRAP:

12 Shoulder to Overhead 115#/75#

8 Kettlebell Swings 70#/53#

4 Minute Rest

8 Minute AMRAP:

12 Alternating Dumbbell Snatch 50#/35#

8 Strict Pull-ups

 

 

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Tuesday March 10, 2015

Posted on Mar 9, 2015 | 0 comments

Crossfit Lodi is doing amazing in the Open!!! Great job to everyone!!! Let’s keep up the momentum!! 

 

Skill Warm-up:

8 Minute EMOM:

Odd: 8 Alternating Pistols

Even: Handstand Holds 30 seconds

 

WOD:

“Elizabeth”

21-15-9

Power Clean 135#/95#

Ring Dips

RIGHT INTO 

“Diane”

21-15-9

Deadlifts 225#/155#

Handstand Push-ups

RIGHT INTO

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

 

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Monday March 9, 2015

Posted on Mar 8, 2015 | 0 comments

WOD:

15.2

In 3 Minute, complete:

2 Rounds:

10 Overhead Squats 95#/65#

10 Chest to Bar Pull-ups

If completed within 3 minutes, then:

In 3 Minutes, complete:

2 Rounds:

12 Overhead Squats 95#/65#

12 Chest to Bar Pull-ups

If completed, move on to 14 & 14, 16 & 16, etc….

 

**If you’ve already done 15.2, then:

Strength:

10 Minute EMOM:

2 Reps Back Squat

Add weight each minute…

WOD: (also for MELT)

For time:

Run 1200m

50 Wall Balls 20#/14#

25 Burpees

Run 800m

40 Wall Balls 20#/14#

20 Burpees

Run 400m

30 Wall Balls 20#/14#

15 Burpees

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Friday March 6, 2015

Posted on Mar 5, 2015 | 0 comments

Are you ready for 15.2?? Hope to see you all tonight at 5pm! If you cannot make it tonight then see you Sunday at 10am!

 

Strength:

Minutes 0-2: 3 Reps Push Press

Minutes 3-5: 3 Reps Push Jerk

Minutes 6-9: 3 Reps Split Jerk

** Build weight each minute

 

WOD:

4 Rounds for time:

20 Ground to Overhead with plate 45#/25#

30 Walking Lunges w/plate 45#/25#

40 Sit-ups

Run 400m

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Thursday March 5, 2015

Posted on Mar 4, 2015 | 0 comments

*It’s already time for 15.2! We will air the live announcement at the gym at 5pm! Come join us! 

*Lifting Class this Sunday after Open Gym! Sign ups at the front desk….

*NOTE: If you are unable to make the scheduled times to do the Open WOD, which are Friday nights at 5pm and Sundays at 10am, PLEASE contact a trainer and ask if you can come in at a different time. We are willing to accomodate but we need to make sure there are plenty of people to count reps, etc. We also do not want to disrupt a normal class. Again, more than happy to accomodate we just need to know beforehand to make sure that it works for all parties! Thank you! 

 

Skill Warm-up:

8 Minute EMOM:

Even: 50 Double Unders (practice all you can, they will be in the Open!)

Odd: 30 Second L-sit Hold

 

WOD:

For time:

400m Farmer Carry 45#/25#

30 Box Jumps 24″/20″

20 Hang Cleans 135#/95#

10 Manmakers 45#/25#

5 Rope Climbs

10 Manmakers 45#/25#

20 Hang Cleans 135#/95#

30 Box Jumps 24″/20″

400m Farmer Carry 45#/25#

**Also for MELT class but Sub Sumo Deadlift High Pulls for Hang Cleans**

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Wednesday March 4, 2015

Posted on Mar 3, 2015 | 0 comments

*There will be a lifting class this Sunday after Open Gym with Tim! Sign ups are at the front desk!

*NOTE: If you are unable to make the scheduled times to do the Open WOD, which are Friday nights at 5pm and Sundays at 10am, PLEASE contact a trainer and ask if you can come in at a different time. We are willing to accomodate but we need to make sure there are plenty of people to count reps, etc. We also do not want to disrupt a normal class. Again, more than happy to accomodate we just need to know beforehand to make sure that it works for all parties! Thank you! 

 

Strength:

Hang Power Snatch + 2 Overhead Squats

Every 90 Seconds for 12 Minutes, work up to a heavy complex.

WOD:

Every 2 Minutes for 20 Minutes:

10 Kettlebell Swings 70#/53#

Run 250m

**AT THE 20 MINUTE MARK 3 MINUTES FOR MAX REPS HANDSTAND PUSH-UPS ** 

 

CROSSFIT MELT:

For each round,

In 4 Minutes, 

Run 400m,

In remaining time, Max Reps:

Deadlifts

Row for Calories

Kettlebell Swings

Hang DB Snatch

1 Minute REST after each round.

 

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Tuesday March 3, 2015

Posted on Mar 2, 2015 | 0 comments

Skill EMOM:

8 Minutes EMOM:

Even: 5/3 Muscle Ups (sub muscle up transitions with dip from the floor)

Odd:  5 (each arm) One armed Overhead Squat w/DB or KB

 

WOD:

7 Minute AMRAP:

30 Double Unders

15 Thrusters 95#/65#

3 Minute REST

 

7 Minute AMRAP:

5 Power Cleans 165#/115#

10 Bar Facing Burpees

3 Minute REST

 

7 Minute AMRAP:

5 Pull-ups

7 Push-ups

9 Air Squats

 

(CF MELT sub 15 KB swings for Power Cleans)

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