CrossFit Stockton

July 15

Happy 40th birthday to Coach Cina Workout of the day skill/strength 4rounds row 250 1 min plank   Conditioning 100 double unders 40 ghd Sit ups 40 Box Jumps 40 Muscle Ups (or burpee pull-ups) 40 thrusters (95/65) 40 hang snatches (95/65) 100 double unders

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June 14

Workout of the day Strength Back squats (1st rep pause 3 seconds) 5*3   Conditioning buy in 500 meter row 21-15-9-15-21 ring dips Russian kB swings 70/50 Sit ups buy out 600 meter run  

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June 13

strength strict Press 4*4 Push Press 4*2 Conditioning 9-6-3 power cleans 165/125 barfacing burpees rest 1 min 1 1000 meter row

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June 12

Workout of the day Strength/skill 4 rounds 15 ghd sit ups 30 hollow rocks or 1 min plank 30 Russian twists   Conditioning 4 rounds 200 meter farmer carry 50/30 10 Burpee box jumps 24/20 20 overhead walking lunges 45/25

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June 11

Workout of day Strength Back Squats 5*2 Conditioning 4 rounds min 1 – max wallballs 25/16 min 2 – max KB swings 53/36 min 3- max toe 2 bar min 4- airdyne max cal min5 rest

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