CrossFit Stockton

Daily Workouts

November 22

Posted by on 7:06 pm in WOD | 0 comments

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

November 21st

Posted by on 8:40 pm in WOD | 0 comments

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

November 20th

Posted by on 1:34 am in WOD | 0 comments

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

 

November 17th

Posted by on 7:23 pm in WOD | 0 comments

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

 

November 16th

Posted by on 7:54 pm in WOD | 0 comments

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

November 15 th

Posted by on 8:45 pm in WOD | 0 comments

Workout of the day

Skill/ midline work

8 ring dips

5 hspu or 2 wall walks

5 cal ride

3 times thru

 

Conditioning

20 amrap

400 meter run

10 barbell lunges 95/65

10 dB Burpees 20/30

10 Ghd

November 14 th

Posted by on 8:30 pm in WOD | 0 comments

Workout of the day

Skill/Strength

Push up (warm up)

Then

Bench Press

work up to a heavy set of 5

 

Conditioning

3 rounds

500 meter row

12 deadlifts245/165

15 Box jumps24/20

November 13 th

Posted by on 7:22 pm in WOD | 0 comments

Thanksgiving week schedule 20th,21,22 regular schedule. Thursday the 23rd 8 am only. Friday 8,9 and 4 pm only.

Workout of the day

Strength

overhead warm up

(2 behind the neck press to 1 ohs)

3*2 Power Snatch

3*3 Full Snatch

Conditioning

Amrap in 7 mins

35 double unders

11 Thrusters 95/75

7 Burpees

rest 2 minutes

amrap in 7 minutes

35 double unders

11 Thrusters 75/55

7 burpees

November 9th

Posted by on 7:08 pm in WOD | 0 comments

There’s no 5am Friday the 9 th

Workout of the day

Strength

Posted in the gym

 

WHITTEN”

COMPLETE 5 ROUNDS FOR TIME:
22 KETTLEBELL SWINGS 2/1.5 POOD
22 BOX JUMPS 24/20″
RUN 400 METERS
22 BURPEES
22 WALLBALL SHOTS 20/14″

November 9th

Posted by on 9:11 pm in WOD | 0 comments

Workout of the day

skill/strength

5 rounds

row 250 (rest 1 min)

post your fastest time

Conditioning

21-15-9

Overhead squats 95/65

pullups