CrossFit Stockton

Daily Workouts

September 22nd

Posted by on 7:30 pm in WOD | 0 comments

workout of the day

 

conditioning

for time/ teams of two

1200 meter run ( with your partner)

60 deadlifts

80 hang power cleans

160 ghd sit ups

1200 meter run(with your partner)

* split reps as needed

* pick a weight that is appropriate for the amount of reps

 

If  you have time after the wod

2-1 minute planks

40 hollow holds

September 21st

Posted by on 9:03 pm in WOD | 0 comments

workout of the day

skill/strength

50 see the light sit ups

50 ghd sit ups

50 hollowrocks

 

conditioning

400 meter run

40 kettle bell swings 53/35

400 meter run

40 goblet walking lunges 53/35

400 meter run

40 Kettlebell snatches (alternating ) arms

400 meter run

40 kb overhead squats (20 each side)

400 meter run

40 Kb sumo high pulls

400 meter run

September 20

Posted by on 6:46 pm in WOD | 0 comments

workout of the day

strength/ skill

tabata

double unders

then

4x- 200 meters ( rest 1 min)

 

Conditioning

For time

42 Wallballs 25/16

21 back squats 1125/85

30 wallballs 25/16

15 front squats 125/85

18 Wallballs

9 overhead squats 125/85

September 19th

Posted by on 7:35 pm in WOD | 0 comments

workout of day

 

skill/midline

1 minute to complete each movement

3 times

10 ring dips

30 hollow rocks

8 Hspu

 

Conditioning

5 rounds

400 meter run

10 Bench Press 75/115 (advanced weight 135/95)

5 box jumps 30/30

September 18

Posted by on 2:51 pm in WOD | 0 comments

workout of day

strength

5 mins

warm up with oh squat variations

2 snatch grip push press to 1 ohs 65 to 70%

 

You have 15 mins to work up to your

5 rpm (1st rep 5 sec pause )

Back Squat

 

Conditioning

21-15-9

Power Snatch 75/55

Cal on the bike

( if the bikes are taken you may row)

 

 

September 16 th

Posted by on 12:00 pm in WOD | 0 comments

workout of the day

partner  wod

 

Partner 1 Run 600  / Partner 2 Row 600

one partner works while the other runs or Row’s.

( pick a challenging weight for you and your partner )

100 Deadlifts
100 Hang Power Cleans
100 Front Squats
100 Push Press

 

September 14th

Posted by on 7:42 pm in WOD | 0 comments

workout of the day

Strength

emotm for  9  mins

clean complex

1 power clean + 1 hang clean + full clean

 

Conditioning

 

100 meter farmer carry 50/25

200 meter run

80 sit ups

40 squats

100 meter farmer carry

400 meter run

60 sit ups

30 squats

100 meter farmer carry

run 600

40 sit ups

20 squats

September 13th

Posted by on 6:42 pm in WOD | 0 comments

workout of the day

warm up

200 ropes

row 250 4x’s

 

strength (12 mins)

work up to 5 rpm ( with one second pause at the bottom)

 

Conditioning

20 minutes amrap

20 alt kb swings 50/35

15 ghd sit ups

10 box jump overs24/20

5 wallballs 30/20

 

September 12th

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

workout of the day

skill/midline

emotm for 8 mins

1 knees to elbows +1 toe to bar + 1 pull up

advanced 1 pull up, 1 chest to bar, 1 bar muscle up

then

Tabata

abs

 

Conditioning

17.5
10 Rounds:
9 Thrusters (95/65#)
35 Double Unders

September 11

Posted by on 6:04 pm in WOD | 0 comments

workout of the day

9/11 memorial workout

Row or Run 1001 meters
Then 11 reps of the following:

Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Row (or Run) 1000 meters