Wednesday March 12, 2014

Posted on Mar 11, 2014 | 0 comments

Strength:

10 Minute EMOM:

Top of the minute:

3 Strict Press @ 75% of 1RM

:30 5 Toes to Bar

WOD:

18 Minute AMRAP:

40 Wall Balls 20#/14# 10/9 ft. Target

30 Clean&Jerk 95#/65#

30 Wall Balls

30 Clean & Jerk 125#/85#

20 Wall Balls

30 Clean & Jerk 155#/115#

10 Wall Balls

Max reps C&J @ 185#/125#

Get as far as you can in the C&J ladder…

 

CrossFit MELT:

Come and have fun!

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Tuesday March 11, 2014

Posted on Mar 10, 2014 | 0 comments

Happy Tuesday!

 

Skill Warm-up:

3 Rounds not for time:

2 Rope Climbs (legless if you are efficient at regular)

Handstand Holds (spot eachother)

15 Barbell Good Mornings

 

WOD:

4 Rounds for time:

15 Kettlebell Swings 70#/53#

12 Hang Cleans 155#/105#

Run 400m

 

CrossFit Melt:

WOD:

4 Rounds for time:

Run 400m

20 Hand Lift Push-ups

20 Kettlebell Swings

Row 400m

 

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Monday March 10, 2014

Posted on Mar 9, 2014 | 0 comments

REMINDER that your scores for 14.2 are due by 5pm today! On to the next one!! 

 

Strength:

BACK SQUAT

In 15 Minutes, work up to a 5 rep Max back squat….

 

WOD:

For time:

30 Double Unders

25 Burpees

20 Handstand Push-ups

15 Thrusters 95#/65#

10 Box Jump Overs 24″/20″

5 Muscle ups

10 Box Jump Overs 24″/20″

15 Thrusters 95#/65#

20 Handstand Push-ups

25 Burpees

30 Double Unders

 

CROSSFIT MELT:

For time:

100 Jumpropes

50 Wall Balls

40 Sit-ups

30 Burpees

20 DB Snatch

Run 800m

20 DB Snatch

30 Burpees

40 Sit-ups

50 Wall Balls

100 Jumpropes

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Friday March 7, 2014

Posted on Mar 6, 2014 | 0 comments

14.1 has been released! Are you ready???

 

CrossFit Games Open WOD 14.2

For as long as possible:

From 0:00 to 3:00

2 Rounds of:

10 Overhead Squats 95#/65#

10 Chest to Bar Pull-ups

From 3:00 to 6:00

2 Rounds of:

12 Overhead Squats 95#/65#

12 Chest to Bar Pull-ups

From 6:00 to 9:00

2 Rounds of:

14 Overhead Squats 95#/65#

14 Chest to Bar Pull-ups

 

Continute this sequence until you cannot complete the 2 rounds within the 3 minutes…

Whether your workout is 3 minutes or 15 minutes, we will have some POST WOD FUN for you :)

 

CrossFit MELT:

Friday FUN :)

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Thursday March 6, 2014

Posted on Mar 5, 2014 | 0 comments

Come to the gym tonight and see 14.2 announced LIVE! Watch Camille and Talayna battle it out! 5pm!!! We had an amazing first week at CFL, let’s keep up the momentum for week 2!

 

Skill / Strength Warm-up!

For 8 Minutes:

Every 30 seconds:

5 Shoulder to Overhead 145#/100#

5 Toes to Bar

If you complete all reps, then it is RX

 

WOD:

5 Rounds for time:

20 Alternating Dumbbell Snatch 70#/50#

20 Burpees

 

 

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Wednesday March 5, 2014

Posted on Mar 4, 2014 | 0 comments

Tomorrow is the day!!!! 14.2 will be announced Thursday at 5pm and we will have our next attempt at testing our fitness! Exciting! Get ready, people!

 

Strength:

Split Jerk

EMOM 10 Minutes, 1 Split Jerk each minute, building to a max effort.

WOD:

10 Rounds for for time:

6 Thrusters 75#/55#

6 Burpees

6 Overhead Squats 75#/55#

Run 250m

 

CrossFit MELT:

1 Minute MAX REPS per exercise, no rest in between:

Ground to Overhead with plate

Ball Slams

DB Box Step ups

DB Push Press

Row for Calories

REST 1 MINUTE AFTER EACH ROUND

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Tuesday March 4, 2014

Posted on Mar 3, 2014 | 0 comments

The first week of the Open has come and gone! CrossFit Lodi is currently 7th place in NorCal!!!! So exciting! Some amazing scores coming out of our gym!!! Keep up the great work everybody!!!

 

Skill Warm-up:

3 Rounds not for time:

5-8 Ring or Bar Muscle ups (whichever is more of a weakness)

10-12 Ring Rows

10 Alternating Dumbbell Snatch

 

WOD:

20 Minute AMRAP:

5 Power Cleans 155#/100#

10 Handstand Push-ups

15 Kettlebell Swings 53#/35#

 

CrossFit MELT:

30 Minute AMRAP:

Run 250m

100 Jumprope

25 Kettlebell Swings

15 Burpees

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