December CrossFit Stillwater Fees Are Due By December 10th.

Friday, December 9, 2016

Friday 161209

30 minute AMRAP
Bike 1,000 Meters
20 Wall Balls (20/14)
10 Turkish Get-ups (choose weight)

Thursday, December 8, 2016

Thursday 161208

Strength:
15 minutes to work up to a 1RM Snatch
WOD:
12-9-6-3 rep rounds for time:
Overhead Squats (135/95)
Toes To Bar

Wednesday, December 7, 2016

Wednesday 161207

'Chelsea'
Every minute on the minute for 30 minutes complete
5 Pull-ups
10 Push-ups
15 Air Squats
If you fall behind, note the last round completed then continue on to complete as many rounds as possible until time expires.

Tuesday, December 6, 2016

Tuesday 161206

Strength:
Back Squat
3 X 7 reps @ 75% of 1RM
Front Squat
3 X 3 reps @ 87% of 1RM
WOD:
Tabata Calorie Row

Monday, December 5, 2016

Monday 161205


WOD 1:
Every minute on the minute for 12 minutes alternate between:
10 Medicine Ball Cleans (20/14)
15 Push-ups
Rest 4 minutes. Then,
WOD 2:
Every minute on the minute for 10 minutes alternate between
10 Hang Power Cleans (95/65)
15 AbMat Sit-ups

Sunday, December 4, 2016

Sunday 161204

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, December 3, 2016

Saturday 161203

Partner Workout
100 pullups
100 wall ball shots (20/14)
100 pushups
100 situps
100 air squats
100 KB snatches (55/35)
100 walking lunge steps

Each two person team must compete all 100 reps before moving onto the next exercise.  After your have achieved your 100 reps, the two of you must run 200 meters and both partners have to be back before you start the next exercise.

Friday, December 2, 2016

Friday 161202

'2000 Meters The Hard Way'
Row 2000 Meters
Every 10 pulls  (women: 15 pulls) on the rower, get off and do 1 Thruster (95/65) the first time.
2 Thrusters the second time, 3 Thrusters the 3rd time, etc, until 10 Thrusters have been completed. Then,  start back at 1 Thruster.

Thursday, December 1, 2016

Thursday 161201

Strength:
Every Minute On The Minute For 10 Minutes
5 Hang Power Cleans (choose weight. Make it challenging.)
WOD:
3 rounds for time:
12 One Arm Kettlebell Clean & Jerk
15 American Kettlebell Swings
18 Front Rack Kettlebell Lunges (switch hands after 9 reps)
Men: 55lbs Women: 35lbs Masters (60 yrs +): Men: 45lbs women 25lbs

Wednesday, November 30, 2016

Wednesday 161130

'Barbara'
5 Rounds For Time On Each Round
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest exactly 3 minutes between rounds