CrossFit Stockton

Daily Workouts

May 26th

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

workout of the day

 

skill/strength

800 meter sprint (up the hill)

1 min rest

600 meter sprint ( elk horn reserve sign)

1 min rest

400 meter sprint

 

Conditioning

5 rounds

100 meter prowler push (six 45lb plates for men four for women) scaled 4/2

15 wallballs 16/25

100 meter sprint

 

 

 

May 25

Posted by on 7:20 pm in WOD | 0 comments

workout of the day

skill

Tabata

ghds

Russian twists

1min rest

weighted v-ups

planks

conditioning

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Women use 35-lb. dumbbell and 20-in. box

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

May 22

Posted by on 9:24 pm in WOD | 0 comments

workout of the day

strength

emotm for 6 mins

4 deadlifts at 80%

 

conditioning

Loredo

6r

24 air aquats

24 push ups

24 walking lunges

400 meter run

May 22nd

Posted by on 6:47 pm in WOD | 0 comments

workout of the day

Strength

Back squats

3 rep max ( pause 1 sec on the 1st rep)

 

21-18-15-12-9-6-3

kettlebell swings 53/35

Thrusters  65/45

pull ups

May 19

Posted by on 9:49 pm in WOD | 0 comments

 

Happy 50th Pete 

 

workout of the day

Strength

front squats -1 rep max with a

(5second pause at the bottom )

“Filthy Fifty”

50 – Box Jumps (24″ / 20″)

50 – Pull-ups

50 – KB Swings (35#)

50 – Walking Lunges

50 – Knees to Elbows

50 – Push Press (45# / 35#)

50 – ghds or 100 sit ups

50 – Wall Balls (20# / 14#)

50 – Burpees

50 – DU’s

 

 

May 17th

Posted by on 9:12 pm in WOD | 0 comments

workout out the day

Skill/strength

5*3

bench press ( work up to 80%)

after each round do

8 ring dips

 

conditioning

3 rounds

15 deadlifts 135/105

45 double unders

15 wallballs 16/25

45 double unders

 

May 17 th

Posted by on 8:20 pm in WOD | 0 comments

workout of day

strength

emotm for 8 minutes

1 power snatch * one behind the kneck press * 1 overhead squat

 

Conditioning

21-15-9

bike for calories

kettle bell swings 53/36

directly into

12-9-6

cleans 155/105

200 meter row

directly into

18-12-6

row for cal

burpees

 

May 16th

Posted by on 7:20 pm in WOD | 0 comments

workout of the day

skill/strength

9 minutes

min 1 -10 one arm snatches 30/40 (5 each arm)

min 2 – 3 wall walks

min 3 -10 pistols or 20 lunges

 

Conditioning

5 rounds

50 ft dumbbell front rack lunge 35/50

12 toe to bar

15  dumbbell box step ups 24/20

400 meter run

 

May 15th

Posted by on 4:29 am in WOD | 0 comments

workout of the day

strength

back squat

10 rep max

 

Conditioning

21 overhead squats 135/85

21 cal row

21 power cleans 135/85

400 meter wb 30/20 carry

21 chest to bar

400 meter  wb 30/20 carry

21 power cleans

21 calorie row

21 overhead squats

 

 

May 11

Posted by on 8:54 pm in WOD | 0 comments

workout of the day 

Partner WOD

200 reps of double under [working 30 seconds each)
100 calorie row (wrking 1 min each till your done)
50 reps of sit-up [synchronized]
25 reps of burpee [synchronized]
Then: 
3 rounds of:
200 m run [alternating]
Then:
25 reps of burpee
50 reps of sit-up
100 calorie row
200 reps of double under
( if you do singles double the jump ropes)

midline work -after party
100 hollow rocks ( scaled 5 20 sec holds)
2-1 minute planks 
40 situps