CrossFit Stockton

Daily Workouts

March 22

Posted by on 8:12 pm in WOD | 0 comments

WORKOUT 19.5
33-27-21-15-9 reps for time of: Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
VARIATIONS
Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

March 21st

Posted by on 8:59 pm in WOD | 0 comments

  • 3 Rounds for Time
  • 40 Double unders
  • 30 Kettlebell Swings (53/35 lb)
  • 20 Box Jumps (24/20 in)
  • 10 Pull-Ups
  • Buy In and Cash Out with:
  • 1 mile Run

Extra credit: 3 rounds

20 Ghd sit ups

20 v-ups

40 flutter kicks

March 20th

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

Strength

Strict Press

4*3@70%

Push Press

4*2 @80%

conditioning

Five rounds for time of:
Row 500 meters
135/96 pound Bench press, 15 reps.

March 19th

Posted by on 9:35 pm in WOD | 0 comments

Strength/skill

O.t.m.e.m for 8 minutes

Min 1 – 10 toe to bar

Min 2- 15 Ghd sit ups

Then

O.t.m.e.m for 6 mins

Min 1- 20 Ghd Russian twists

Min 2- 40 hollow rocks

Conditioning

  • 3 Rounds for Time
  • 10 Clean-and-Jerks (135/95 lb)
  • 400 meter Run


Conditioning

March 18th

Posted by on 8:24 pm in WOD | 0 comments

Strength

Front Squats

6*2

( first rep 3 second pause)

Conditioning

10-1

Overhead squats 95/65

Deadlifts

Burpees over the bar

March 15th

Posted by on 10:14 pm in WOD | 0 comments

If you aren’t doing the open workout :

  • 8 Rounds for Time
  • 9 Burpees
  • 9 Box Jumps (24/20 in)
  • 9 Pull-Ups
  • 9 DB Thrusters 40/30
  • 9 Toes-to-Bar

WORKOUT 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest period
VARIATIONS
Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Teenagers 14-15:
Boys snatch 65 lb. Girls snatch 45 lb.
Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

March 14th

Posted by on 8:16 pm in WOD | 0 comments

Workout of the day

Midline

3 rounds

20 Ghds it ups

40 hollow rocks ( scaled 1 minute hold)

40 Russian twists

Conditioning

1000 meter row

20 Push ups

20 kettlebell swings53/36

750 meter row

30 push ups

30 kettlebell swings53/36

500 meter row

40 push ups

40 kettlebell swings

250 meter row

50 push ups

50 kettlebell swings 53/36

March 13th

Posted by on 8:18 pm in WOD | 0 comments

“MANION”

CROSSFIT HERO WOD

  • 7 Rounds For Time
  • 400 meter Run
  • 29 Back Squats (135/95)

March 12th

Posted by on 7:58 pm in WOD | 0 comments

Skill/Strength

Deadlifts

5*3 @80% to 85%

Conditioning

5 rounds

50 double unders

10 Push Press 115/75

Rest 1 min

21-15-9

Wallballs 25/16

Burpees

March 11th

Posted by on 5:04 pm in WOD | 0 comments

Strength

Every 90 seconds for 12 minutes

1 Power Snatch

1 Full Snatch

1 overhead squat

(Scaling provided in the gym)

Conditioning

  • 4 Rounds for Time
  • 3 Cleans (225/155 lb)
  • 200 meter Sprint
  • 20 one arm snatches 40/25