Tuesday December 23, 2014

Posted on Dec 22, 2014 | 0 comments

Schedule for Christmas Eve:

7am, 830, 10am only!

Schedule for Friday:

10-12 open gym only..

 

Strength:

Back Squat

Every minute on the minute 10 minutes,

3 Reps @ 80% of 1 RM

 

WOD:

21-15-9-6-3

Sumo Deadlift High Pulls 95/65

Pull-ups

*Run 400m after each round

 

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Monday December 22, 2014

Posted on Dec 21, 2014 | 0 comments

A huge congrats to all of our competitors that participated in the Friday Night Series at Another Level Crossfit. CF Lodi represented in a major way, with Erica taking 3rd in the women’s division (placing for a 2nd time!!) and Trevor finishing 2nd in the Men’s division! So awesome! Great job also to Daniel, Larry, Pat, Benjamin and Krissy!! We are pumped to have the next Series at our gym next month!

Thank you to everyone that came to the Christmas party Saturday night! Great times. It’s always nice to hang out outside of the everyday WODs :)

 

WOD:

3 Rounds:

15 Clean & Jerk 95#/65#

15 Wall Balls 20/14 (10 ft. Target)

3 Rounds:

20 Alternatinig Dumbbell Snatch 55/35

15 Burpees

3 Rounds:

15 Thrusters 95/65

Run 250m

 

There is no rest between the 3 couplets.

CrossFit Melt sub kettlebell swings for clean & jerks.

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Friday December 19, 2014

Posted on Dec 18, 2014 | 0 comments

HOPE TO SEE YOU ALL AT THE CHRISTMAS PARTY THIS SATURDAY AT 7PM!!!! Remember to bring  a dessert to enter the dessert contest if you so desire! And don’t forget your favorite bottle of booze, of course! 7PM!

 

Strength:

Deadlift

In 15 Minutes, work up to a 3 Rep MAX!

 

WOD:

20 Minute AMRAP:

15 Kettlebell Swings 70#/53#

15 Deadlifts 205#/135#

15 Box Jumps 24″/20″

 

CF MELT:

Friday Fun!

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Thursday December 18, 2014

Posted on Dec 17, 2014 | 0 comments

Skill EMOM 8 minutes:

Even: 5/3 Muscle Ups

Odd: 6 Alternating Turkish get-ups

 

WOD:

6 Rounds for Time:

15 Handstand Push-ups

12 Knees to Elbows

Run 400m

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Wednesday December 17, 2014

Posted on Dec 16, 2014 | 0 comments

CHRISTMAS PARTY SATURDAY @ 7PM!

 

STRENGTH:

10 Minute EMOM

1 Snatch (add 5 pounds from last week)

10 Minute EMOM

1 Clean & Jerk (add 5 pounds from last week)

 

WOD:

(From Mainsite)

For Max Reps 135#/95#: 

1 Minute Squat Cleans

1 Minute Push Jerks

2 Minutes Squat Cleans

2 Minutes Push Jerks

3 Minutes Squat Cleans

3 Minutes Push Jerks

 

CF MELT:

For time:

Run 1 Mile

75 Wall Balls

50 Ball Slams

25  Manmakers

 

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Tuesday December 16, 2014

Posted on Dec 15, 2014 | 0 comments

CHRISTMAS PARTY SATURDAY @ 7PM! Of course your significant others are MORE than welcome! Bring your favorite booze AND enter the dessert contest if you so desire! :)  

 

Have fun with this one! Burning off those holiday calories one WOD(s) at a time! :)  

WOD:

AT 0:00 

2 Rounds:

50 Double Unders

35 Abmat Sit-ups

25 Power Snatch 115#/75#

 

AT 15:00

3 Rounds:

15 Hang Power Cleans 135#/95#

15 Lateral Burpees over the Bar

 

AT 25:00

3 Rounds for Time:

75 Walking Lunges (no weight)

25 Kettlebell Swings 53#/35#

3 Rope Climbs

 

CF MELT:

3 Rounds:

150 Jumpropes

50 Abmat Sit-ups

30 DB Snatch

REST 3 MINUTES

3 Rounds:

75 Walking Lunges

25 Kettlebell Swings

3 Rope Climbs

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Monday December 15, 2014

Posted on Dec 14, 2014 | 0 comments

*DON’T FORGET ABOUT THE CROSSFIT LODI CHRISTMAS PARTY THIS SATURDAY! FOOD PROVIDED… PLEASE BRING BOOZE OF YOUR CHOICE :)  

*We will be having a contest for BEST DESSERT at the party! (NO, doesn’t have to be Paleo) This is not mandatory, of course! Enter for a chance to win a prize :)

*STARTS AT 7PM! 

 

Strength:

Overhead Squat

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

In 15 Minutes, work up to a heavy single.

 

WOD:

4 Rounds for time:

10 Burpee Box Jump Overs 24″/20″

10 Chest to Bar Pull-ups

10 Overhead Squats 95#/65#

Run 400m

 

CF MELT:

5 Rounds for time:

10 Burpee Box Jump/step up

10 Pull-ups

10 Front Squats

Run 400m

 

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