Tuesday March 29, 2016

Posted on Mar 29, 2016 | 0 comments

The 2016 CrossFit Open has come to an end!  Hope everyone had a great time.  It was amazing to see all the new Pr’s and watch everyone push themselves to a new physical limit!

Performance & Fitness:

21-15-9

Alt. DB Snatch 70#/50#

Chest to Bar Pull Up/ Jumping Chest to Bar Pull Up

 

Post WOD:

AB Sprints

 

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Monday, March 28, 2016

Posted on Mar 27, 2016 | 0 comments

We hope everyone had a wonderful Easter weekend!

Remember to post your Open 16.5 scores before 5:00pm tonight. 

 

Performance:

In 15 minutes find your heaviest Clean + 2 Jerks complex

then

For Time 30 Jerks @ 165#/115#

 

Fitness:

In 15 minutes find your 3 rep. max. Thruster

then

For Time

3 Rounds

15 SDHP 75#/55#

15 Box Jumps 24″/20″

15 Push Press 75#/55#

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Friday March 25, 2016

Posted on Mar 24, 2016 | 0 comments

The last Open WOD of 2016 has been announced!

Rx:

For Time

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

Thrusters 95#/65#

Bar Facing Burpees

Scaled: 65#/45#

Masters Rx: 65#/45#

Masters Scaled: 45#/35#

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Thursday March 24, 2016

Posted on Mar 23, 2016 | 0 comments

The 5th and final Open workout will be announced tonight at 5pm.  Join us at the gym for the announcement and then watch three of the top athletes in the world throw down!

There will be no open gym this Sunday March 27th.  Please try to complete 15.5 on Friday or Saturday.  If you need to redo it, PLEASE make arrangements PRIOR to coming into the gym on Monday.  Monday afternoons are busy with the teen class at 3:15 and regular class at 4pm, so don’t wait until the last minute.

 

Performance:

15 Min AMRAP

50m Prowler Sprint

20 GHD Sit Ups

15 Ring Dips

Fitness:

15 Min AMRAP

50m Prowler Sprint

20 V-Ups

15 Bench Dips

 

Post WOD:

L-Sit work

Accumulate 3 min in an L-Sit

 

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Wednesday March 23, 2016

Posted on Mar 22, 2016 | 0 comments

Performance:

Bent Over Row

5-5-5-5-5

4 Rounds for Time

10 KB Snatch Right Arm 53#/35#

10 KB Snatch Left Arm

10 KB Overhead Squat Right Arm

10 KB Overhead Squat Left Arm

Fitness:

4 Rounds for Time

10 Renegade Rows  Right

10 Renegade Rows Left

10 DB Snatch Right Arm

10 DB Snatch Left Arm

10 DB Front Squat w/ DB in Right Arm

10 DB Front Squat w/DB in Left Arm

10 Cal AB

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Tuesday March 22, 2016

Posted on Mar 21, 2016 | 0 comments

Only one more Open Workout left!

Just another reminder…CrossFit Lodi will be closed Easter Sunday March 27th.

WOD:
Performance & Fitness

Run 400m w/Med Ball 20#/14#

40 Air Squats

Run 400m w/ Med Ball

40 Push Press 75#/55#

Run 400m w/ Med Ball

40 Lunges (Alt.)

Run 400m w/ Med Ball

40 Bar Facing Burpees

Run 400m w/ Med Ball

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Monday March 21, 2016

Posted on Mar 20, 2016 | 0 comments

Hope everyone had a great weekend!  

This Sunday, March 27th, we will be closed.  

Performance:

15 Min Bar Muscle Up Practice

WOD:

For Time:

50 Cal AB

50 Pull Ups

*This is meant to be a sprint

 

Fitness:

For Time

50 Cal AB

50 Pull Ups/ Ring Rows

50 KB Swings

50 Box Jump Overs

50 Ab Mat Sit ups

50 Ball Slams

50 Cal Row

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