CrossFit Stockton

Daily Workouts

November 12

Posted by on 7:11 pm in WOD | 0 comments

Class times are 7-8-9am

Workout of the day

Hotshot 19″ Hero WOD

6 Rounds:

30 Air Squats

19 Power Cleans 135# M/95# W

7 Strict Pull Ups

400M Run

 

On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battleing the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.

November 9th

Posted by on 3:48 am in WOD | 0 comments

Workout of the day

Strength

5*3

Bench Press @80%

after each set of bench do 8 ring dips

Conditioning

partner wod

2 rounds

75 double unders

50 wallballs 25/15

25 burpees

50 wallballs

75 double unders

 

November 8

Posted by on 8:46 pm in WOD | 0 comments

Workout of the day

Midline

4 rounds

30 hollow rocks or (scaled a 30 sec hold)

30 flutter kicks

10/10 Rt and left side oblique kettlebell crunches

20 ghds or 30 sit ups

 

Conditioning

Pushing Helen

5 rounds

400 meter run

15 push press 115/85

 

November 7th

Posted by on 8:15 pm in WOD | 0 comments

Workout of the day

Strength

work up to your 1 rep max

Front Squat

 

Conditioning

  • 21-15-9 Reps for Time
  • Box Jumps (24/20 in)
  • Kettlebell Swings (53/35 lb)
  • Sumo Deadlift High-Pulls (95/65 lb)

November 6th

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

Workout of the day

Skill

4 rounds

250 meter row ( under 1 minute)

1 min plank

 

Conditioning

10 rounds

200 meter farmer carry 5 rounds with plates 35/25  (5 rounds with dumbbells 30/50

10 pull-ups

10 one arm dumbbell snatches 50/35

 

 

November 5

Posted by on 8:25 pm in WOD | 0 comments

Workout of the day

Strength

you have 15 minutes to find your max

Squat Clean and Jerk

 

Conditioning

3 rounds

9 deadlifts 155/105

7 hang squat cleans

5 shoulder to overhead

November 2nd

Posted by on 7:50 pm in WOD | 0 comments

Workout of the day

 

One round each:

Partner A performs 50 KB swings while Partner B holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing.

Partner A performs 50 box jumps while Partner B holds a 45lb/25lb plate overhead. Switch. If the overhead position is broken perform 5 burpees each before continuing.

Partner A performs 75 Sit-ups while Partner B holds the bottom of a Squat. Switch. If the squat position is broken perform 5 burpees each before continuing.

Two rounds:

Partner A runs 400 meters, while Partner B holds a plank. Switch. If the plank is broken, perform 5 burpees each when the runner gets back before continuing.

November 1st

Posted by on 9:36 pm in WOD | 0 comments

Workout of the day

strength

Work up to your one rep

back squat

 

Conditioning

5 rounds

15 cal bike

20 air squats

30 kB swings

15 cal row

15 burpees

October 31st

Posted by on 7:49 pm in WOD | 0 comments

No afternoon or evening classes today

Workout of the day

Midline work

3 rounds

25 ghd sit ups or 35 sit ups

30 hollow rocks

25 tuck crunches

30 Russian twists

 

Conditioning

8 mins amrap

25 double unders

50 meter farmer carry 50/35

rest 1 min

21-15-9

single arm DB snatch 50/35

burpees over the dumbbell

rest 1 min

9-15-21

strict pull ups

strict dips

 

October 30th

Posted by on 8:55 pm in WOD | 0 comments


Workout of the day

Strength/skill

@60%  for 10 rounds

1 Power Clean
1 Hang Power Cleans
1 Jerk

 

Conditioning

10 thruster 135-95

200 meter run

20 Box jumps 24in

200; meter run

30 pushups

200 meter run

40 wallball 25/16

200 meter run

50 deadlifts 135-95