CrossFit Stockton

Daily Workouts

January 19 th

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Workout of the day

Skill

3 Times thrus

1 minute double unders

1 minute hs holds

1 minute ring dips

1 minute hollow holds

 

conditioning

Jordan

100 kB swings 53/36

100 air squats

100 sit ups

100 push ups

January 18th

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

Workout of the day

Strength

back squats

5*5 @75 to 80%

( 1st rep 3 sec pause)

 

Conditioning

Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

January 17th

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Workout of the day

Strength

emotm for 10 mins

1 power snatch

1 hang power snatch

1 behind neck press

Conditioning

5 rounds

50 double unders

8  toe 2 bar

5 clean and jerks 145/105

January 16 th

Posted by on 8:42 pm in WOD | 0 comments

workout of the day

skill/strength

1 minute stations

L-Sit on the (pull-up bar)

max hollow rocks (scaled hollow hold)

max reps Ghds

3 Times thru

 

Conditioning

Amrap in 18 mins

run 200 meters

20 wallballs 20/16

15 kB swings 53/36

10 front squats 115/85

January 15 th

Posted by on 8:26 pm in WOD | 0 comments

Workout of the day

Strength

4*3 strict press

3 *2 push press

 

Conditioning

5 rounds

20 dB front rack lunges 35/55

15burpee Box jumps 24/20

January 12

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Workout of the day

Warm up

4 Times thru

row 250

5 inch worms

15 air squats

20 sit ups

 

Partner wod

Split reps evenly

(one partner works at a time)

40 deadlifts 225/155

40 hspu

30 deadlifts

30 hand stand push ups

20 deadlifts

20 Hspu

Rest 2 mins

30 Push Press 135/95

30 lateral Burpees

20 push press

20 lateral Burpees

10 push press

10 lateral Burpees

 

After party

100 hollow rocks

50 sit ups

1 min plank

January 11 th

Posted by on 8:23 pm in WOD | 0 comments

Workout of the day

Strength

emotm for 10 minutes

1 power clean *2 jerks

 

Conditioning

Amrap in 15 minutes

5 power cleans145/105

10toe to bar

15 wallballs 30/20

 

January 10

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

Workout of the day

Strength

Back squats

5*5 @ 80 to 84%

(1 st rep 1 second pause )

Conditioning

buy In 100 double unders

or 300 singles

21-15-9

Thrusters 115/85

box jumps

pull-ups

 

January 9th

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

Conditioning

Skill

Tabata

ghd- see the lights

ghd- Russian twists

tabata

hollow rocks

toe to bar

 Conditioning

Amrap in 20 mins

6 deadlifts 225/155

8 Burpees over the bar

10 kB swings 70/53

200 meter sprint

January 8th

Posted by on 4:00 pm in WOD | 0 comments

Workout of the day

Strength

every 90 seconds for 12 minutes

1 Power  Snatch

1 Full Snatch

1 Ohs @ 75 to 80%

 

Conditioning

3 rounds

15/12 calories air bike

20 push ups ( hand release)

20 shoulder to overhead 115/80