CrossFit Stockton

Daily Workouts

May 22st

Posted by on 7:45 pm in WOD | 0 comments

Midline

5 rounds

20 hollow rocks

10 v- ups

20 sit ups

40 bicycles

30 Russian twists

Conditioning

Amrap in 18 min

  • 10 -1 arm snatches 50/30
  • 18 Wall Ball (20/14 lb)
  • 200 meter farmer carry 50/30


May 21st

Posted by on 9:02 pm in WOD | 0 comments

Strength

Back Squat

6*5 @80%

Conditioning

For time

15 Bar Muscle Ups
30 OHS 115/85
45 Bar Facing Burpees
800m Run

Scaled muscle up is 15 Chest to bar 15 ring dips

May 20th

Posted by on 4:26 pm in WOD | 0 comments

Strength

Every 90 seconds for 12 minutes

1 Power Clean*1 full Clean * 2 jerks

Conditioning

5 rounds

50 double unders

15 Push Press 95/75

10 toe to bar

May 17th

Posted by on 8:14 pm in WOD | 0 comments

3 rounds

250 meter row

1 min rest

(Midline work)

2 times thru

20 Ghds it ups

40 Russian twists with a dumbbell

50 hollow rocks

Conditioning

5 rounds

30 double unders

5 deadlifts 315/225

20 knees to elbows

10 burpees over the bar

May 16th

Posted by on 8:34 pm in WOD | 0 comments

Strength

Front Squats

6*3 @ 80%

Conditioning

2 rounds

15 squat cleans 135/95

9 power snatches

6 Thrusters

May 15th

Posted by on 7:44 pm in WOD | 0 comments

Strength

Strict Press

4*3

(Use this lift to help warm for your push press)

Push Press

4*1 ( @ 100%)

Conditioning

Box jumps overs 21-18-15-12-9-6-3 

Toe to bar 18-15-12-9-6-3-1

 Double Under: 10-20-30-40-50-60-70 

May 14

Posted by on 9:16 pm in WOD | 0 comments

Skill

3 rds

10 ring dips (scaled 12 box dips )

50 hollow rocks

8 HSPU or 4 wall walks

ConditioningD

For time:
25 Pull-ups
400 meter run
21 Clean and jerks 95/75
800 meter run
21 clean and jerks 95/75
400 meter run
25 Pull-ups

(You can sub out pull-ups for ring Row’s)

Post time to comments.

May 13th

Posted by on 8:48 pm in WOD | 0 comments

Strength

Overhead Squats

5*3

Conditioning

  • 5-10-15-20 Reps for Time
  • Burpee
  • Wall Balls 25/16
  • Power Snatches (135/95 lb)

May 10th

Posted by on 1:17 pm in WOD | 0 comments

MURPH DEMARCATION”

  • For Time (with a Partner)
  • Buy-In:
  • 1000 meter Row
  • 800 meter Run
  • 50 Pull-Ups
  • 100 Push-Ups
  • 150 Air Squats
  • 800 meter Run
  • 30 Pull-Ups
  • 60 Push-Ups
  • 90 Air Squats
  • 800 meter Run
  • 20 Pull-Ups
  • 40 Push-Ups
  • 60 Air Squats
  • 800 meter Run
  • Buy-Out:
  • 1000 meter row

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.×

May 9th

Posted by on 8:10 pm in WOD | 0 comments

Warm up

1 mile run or row 2000 meters

Strength

Find your one rep max

Deadlift

Midline work

4 rounds

20 v-ups

30 sit ups

20 reverse crunches

40 Russian twists

40 Bicycles