CrossFit Stockton

Daily Workouts

August 18

Posted by on 8:29 pm in WOD | 0 comments

Workout of the day

 

skill/conditioning

1 min rest after each run

4*200 meter sprint

( please record your fastest 200)

WOD

FAT AMY

50 Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Lunges (alternate legs)
10 Burpees
20 KBS 50/35
10 Burpees
10 Bear Crawl
10 Burpees
20 KBS
10 Burpees
30 Lunges (alternate legs)
10 Burpees
40 Sit-ups
10 Burpees
50 Squats

 

August 17

Posted by on 7:31 pm in WOD | 0 comments

workout of the day compliments of Coach Lance

 

warm up

tabata

rowing

 

Strength

build up to 80% to 85% of your max

2 front squats

2 push press

2 Thrusters

WOD

600 meter dumbbell carry 45/35

15-11-9

wallballs 16/25

hspu

400 meter kb carry 35/27

12-9-6

wallballs

hspu

200 meter plate carry 25/15

9-6-3

wallballs

hspu

 

 

August 16 th

Posted by on 8:49 pm in WOD | 0 comments

workout of the day

skill/midline

posted in the gym

 

Conditioning

30 sit-ups

21 box jumps

21 Kb  swings 50/36

30 situps

18 box jumps

18 Kb swings

30 sit ups

15 box jumps

15 Kb swings

30 sit ups

12 box jumps

12 Kb swings

30 sit ups

9 box jumps

9 Kb swings

30 sit ups

6 box jumps

6 kb swings

 

August 15th

Posted by on 6:57 pm in WOD | 0 comments

workout of the day

strength

emotm for 10 minutes

5 back sqauts @ 75 to 85% of your 1rpm

 

Conditioning

Hero Wod

DT

  • 5 Rounds For Time
  • 12 Deadlifts (155/105 lbs)
  • 9 Hang Power Cleans (155/105 lbs)
  • 6 Push Jerks (155/105 lbs)

August 14th

Posted by on 9:10 pm in WOD | 0 comments

Workout of the day

strength

Bench Press

5@65%

4@75%

3@80%

2@ 90%

1 @ max

Conditioning

21-15-9

calories bike

ghd sit ups

then

9-15-21

calorie row

chest to bar

aug 11h

Posted by on 7:05 pm in WOD | 0 comments

workout of the day

You have 15 minutes to work up your 3 rep max.

Front Sqauts

 

 

conditioning ”

row and throw”

1000m row

100wall balls

50 hang power cleans 135/95 100 alternating pistol squats (aka single-leg squats)

1000m row

Partner wod

Aug 10 th

Posted by on 9:10 pm in WOD | 0 comments

workout of the day

strength/ skill

emotm for 10 minutes

even- 10 box jumps

odd- 10 one arm snatches 40/30

 

Conditioning

3 rounds

400 meter med ball carry

30 kettle bell swings 50/36

20 Burpees

August 8th

Posted by on 8:57 pm in WOD | 0 comments

workout of the day

strength

6 mins

3 rep push press

work up to 70%

then

8 mins

70 to 75% of your

3 rpm push jerk

 

Conditioning

8 rounds

15 deadlifts 135/95

15 push-ups

30 double unders

August 8th

Posted by on 4:49 pm in WOD | 0 comments

 

 

workout of the day

Skill/midline work

tabata

ghd sit ups

ghd-Russian twists 14/16 Wb

( Alternating between the two )

tabata

toe to bar

hollow rocks

(same as above)

2 minute plank to finish

 

Conditioning

Nancy

5 rounds

400 meter run

15 overhead squats 95/65

 

Aug 7th

Posted by on 6:40 pm in WOD | 0 comments

Workout of the day

strength

back squats

5 rep max

(1st rep 3 second pause)

 

conditioning

amrap in 18 minutes

Buy in 1000 meter row

10 front squats 65/95

10 shoulder to Overhead

10 box jumps 24/20