Thursday April 16, 2015

Posted on Apr 15, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 2 Rope Climbs

Odd Minutes: 8 Strict HSPU

 

WOD:

8 Rounds for time:

5 Handstand Push-ups

7 Power Cleans 115#/75#

9 Box Jumps 24″/20″

Run 250m

 

CROSSFIT MELT:

4 Rounds:

Row 500m

10 Burpees over the Rower

75 Jumprope

REST 2 Minutes after each Round

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Wednesday April 15, 2015

Posted on Apr 14, 2015 | 0 comments

THE CROSSFIT GAMES CALIFORNIA SUPER REGIONAL IS THE MAY 22-24 IN DEL MAR! BOOK YOUR HOTELS AND GET YOUR ENTRY TICKETS NOW TO COME SUPPORT OUR TEAM! TICKETS WILL SELL OUT. GO TO games.crossfit.com TO PURCHASE TICKETS AND FOR HOTEL INFO! 

 

Strength:

Push Jerk

5-5-3-3-1-1-1

In 15 Minutes, work up to a heavy Push Jerk

 

WOD:

3 Minute AMRAP:

4 Alternating Dumbbell Snatch 50#/35#

6 Burpees

8 Air Squats

1 Minute Rest

REPEAT 5 ROUNDS 

 

CROSSFIT MELT:

5 Rounds for time:

Run 400m

20 DB Box Step ups

10 Manmakers

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Tuesday April 14, 2015

Posted on Apr 13, 2015 | 0 comments

Make sure and register for the Cinco de Beastmode which we will be doing in the gym together as a group on May 9th! Sign up now, shirts are limited! Go to cincodebeastmode.com for details.

 

WOD: (also for CF MELT)

At 0:00

Row 1000m

100 Double Unders

 

At 10:00

3 Rounds:

25 Wall Balls 20#/14#

25 Kettlebell Swings 53#/35#

 

At 20:00

8 Minute EMOM:

3 Deadlifts 245#/165#

6 Pull-ups

 

**Scale reps or weight so that you are able  to complete within the timeframe. 

 

 

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Monday April 13, 2015

Posted on Apr 12, 2015 | 0 comments

CONGRATS to our team Brad, Trevor, Nina and Erica who competed at the Golden State Games on Saturday and placed 18th out of 31 teams. There was some fierce competition and difficult workouts!! Great job guys! :)

 

Strength:

Overhead Squat

EMOM 10 Minutes, 1 Rep, building weight.

 

WOD:

6 Rounds for time:

Run 400m

10 Hang Power Snatch 75#/55#

10 Overhead Squats 75#/55#

CROSSFIT MELT:

5 Rounds:

1 Minute each exercise:

Wall Ball Sit-ups

Push-ups

Dumbbell Thrusters

Dumbbell Box Step-ups

1 Minute Rest after each round 

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Friday April 10, 2015

Posted on Apr 9, 2015 | 0 comments

Good luck to Brad, Kristin, Trevor and Erica who will be representing CrossFit Lodi this Saturday at the Golden State Games at Edison High school! 

 

On May 9, we will be participating in “Cinco De Beastmode” which is a national “WODabration” to celebrate Cinco de Mayo! We will be doing the WOD as a group at 10am on that Saturday the 9th. For details and to register, go to cincodebeastmode.com !

Strength:

1 Power Clean + 1 Hang Squat Clean

Every 90 seconds for 15 Minutes (10 sets) build in weight…

 

WOD:

15 Minute AMRAP:

5 Hang Cleans 135#/95#

7 Toes to Bar

9 Kettlebell Swings 70#/53#

30 Double Unders

 

CROSSFIT MELT:

Friday Fun!

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Thursday April 7, 2015

Posted on Apr 8, 2015 | 0 comments

Strength:

In 15 Minutes, work up to a 1 RM SNATCH!

 

WOD:

For Time:

21-18-15-12-9-6-3

Sumo Deadlift High Pulls 95#/65#

Push Press 95#/65#

Burpee Box Jumps 30″/24″

 

***ALSO FOR CF MELT***

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Wednesday April 8, 2015

Posted on Apr 7, 2015 | 0 comments

SKILL WARM-UP:

8 Minute EMOM:

Even: 5 Strict Pull-ups (If too easy, add reps)

Odd: 30 Second Handstand Hold (practice good form, only heels touching wall)

 

WOD:

For Time:

30 Deadlifts 225#/155#

30 Toes to Bar

30 Power Snatch 115#/75#

30 Handstand Push-ups

30 Dumbbell Thrusters 45#/25#

400m Farmer Carry 45#/25#

 

CrossFit Melt:

3 Rounds:

10 Deadlifts

15 Knees to Elbows

20 Push-ups

25 DB Snatch

30 Sit-ups

Run 400m

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