Monday December 19, 2016

Posted on Dec 18, 2016 | 0 comments

Holiday Schedule:

December 24, 2016 (Christmas Eve) we will have a 7:30am and 9am only.  We will be closed Sunday, December 25th and Monday, December 26th.

Starting Saturday December 31, 2016, Open Gym on Saturday will be from 7am-9am.  CrossFit Class will be 9am-10am & 

 Starting Sunday January 22nd 2017, we will have open gym on Sundays from 9am – 11am through March 26 (end of the Open).

Registration for the 2017 CrossFit Games Open starts January 12, 2017.  The first workout will be released Feb. 23, 2017.  Open workouts will be the class WOD on Fridays.  If you would like to complete the WOD with a little extra motivation,  you can come in on Friday evening and throw down with all of your CrossFit Lodi family.  We would love to have everyone participate!

Strength:

Hang Snatch + Snatch

1-1-1-1-1

WOD:

For Time

400 m Run

10 Power Snatch 135#/95#

400 m Run

10 Power Snatch 155#/105#

400 m Run

10 Power Snatch 175#/120#

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Friday December 16, 2016

Posted on Dec 15, 2016 | 0 comments

Holiday Schedule:

December 24, 2016 (Christmas Eve) we will have a 7:30am and 9am only.  We will be closed Sunday, December 25th and Monday, December 26th.

Strength:

Deadlift

10-10

*Use the heaviest weight you can for each set.  Each set of 10 is to be unbroken (touch & go)*

WOD:

4 Rounds for Time

10 Barbell Box Step Ups 95#/65#  24/20

20 Toes to Bar

400 m Run

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Thursday December 15, 2016

Posted on Dec 14, 2016 | 0 comments

Skill:

EMOM – 12 Min

Min 1: 2 Rope Climbs

Min 2: 10 Handstand Push Ups

WOD:

5 Rounds for Time

100′ Front Rack Kettlebell Carry 53#/35#

50 Double Unders

10 Double Kettlebell Push Press 53#/35#

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Wednesday December 14, 2016

Posted on Dec 13, 2016 | 0 comments

Strength:

Front Squat

1-1-1-1-1

*Use the heaviest weight you can for each set

WOD:

30 Thrusters 95/65

50 Ab Mat Sit Ups

20 Thrusters 95/65

40 Ab Mat Sit Ups

10 Thrusters 95/65

30 Ab Mat Sit Ups

**Goal is 8 Min**

 

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Tuesday December 13, 2016

Posted on Dec 12, 2016 | 0 comments

A. EMOM – 6 Min

15/12 Cal Row

EMOM – 6 Min

12/10 Cal Assault Bike

Then,

B. For Time

“DT” – Alternating between Barbell & Dumbbell

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

12 DeadLifts 70/50

9 Hang Power Cleans 70/50

6 Push Jerks 70/50

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

12 DeadLifts 70/50

9 Hang Power Cleans 70/50

6 Push Jerks 70/50

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

**Goal 11 Min**

 

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Monday December 12, 2016

Posted on Dec 11, 2016 | 0 comments

Christmas is less than 2 weeks away! 

December 24, 2016 (Christmas Eve) we will have a 7:30am and 9am only.  We will be closed Sunday, December 25th and Monday, December 26th.

Strength:

Snatch

In 15 min work up to a heavy single

WOD:

20 Min AMRAP

5 Chest to Bar Pull Ups

7 Burpee Box Jumps 24/20

9 Med Ball Cleans 20/14

 

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Friday December 9, 2016

Posted on Dec 8, 2016 | 0 comments

Strength:

Clean & Jerk

In 20 Min – Find a heavy single

WOD:

AMRAP 13 Min

55 Deadlifts 225/155

55 Wall Balls 20/14

55 Cal Row

55 Handstand Push Ups

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