CrossFit Stockton

November 22

Workout of the day Strength Deadlifts 5*3 Work up to your 3 rep max Conditioning 6 rounds 5 lateral burpees over the bar 5 Clean and Jerks 155/105   After party 50 ghd sit ups

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November 21st

Workout of the day Strength Back Squat 1 rpm ( 3 sec pause at the bottom)   conditioning “Fight Gone Bad”: 3 Rounds: 1 minute at each station: Wall Ball (20/14#) Sumo Deadlift High Pull (75/55#) Box Jump (20″) Push Press (75/55#) Row for Calories Rest

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November 20th

Workout of the day Warm up 250 row 20 d.u or 40 singles 10 air squats 4X The infamous Thruster ladder This is a 15 Round WOD… For this WOD, each Round of Thrusters must be performed “Unbroken”. What’s “Unbroken”? You can rest with the BarBell at your Shoulders for as long as you want or with the BarBell OverHead for as long as you want. However, if you drop the BarBell or if you bring it down to your hips, you must start that particular Round over from 1. THIS DOES NOT MEAN YOU START THE ENTIRED WOD OVER, JUST THE ROUND YOU WERE ON! You can rest as long as you want between Rounds, but the BarBell must touch the ground before you start your next Round. Example: I’m sure all of us can string together Thrusters. 6 Thrusters would be Rounds 1, 2 and 3. But you CANNOT just knock out 6 Thrusters straight. You must perform 1 Thruster, touch the ground, 2 Thrusters, touch the ground, 3 Thrusters, touch the ground, etc etc… Trust me, The “Touch & Go” method will only last so long! 1 Thruster (Rx’d: M-95lbs/F-65lbs) 2 Thrusters 3 Thrusters 4 Thrusters 5 Thrusters 6 Thrusters 7 Thrusters 8 Thrusters 9 Thrusters 10 Thrusters 11 Thrusters 12 Thrusters...

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November 17th

Workout of the day midline work 25 v-ups 25 Russian twists 25 sit ups 3 times thru You have 12 min  For time: 80 Fronts squats 115/80 80 push press 80 Hang cleans 80 Front Rack Lunges Both partners use one barbell. The barbell can’t touch the ground. If it does both partners have to do 10 burpees each. (Today you will need to choose a partner that can do a similar weight to you) TGIF...

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November 16th

Workout of the day Strength Front squats ( work up to 85% of your  3 rep) 15 minute cap   Conditioning 21-15-9 squat  cleans 135/95 pullups ( after each round do 60 double unders ) After Party 50 ghd sit ups

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