Saturday, December 15, 2018

Sunday 181216

Olympic Lifting. Make up a missed WOD. Mobility. work on gymnastics skills

Friday, December 14, 2018

Saturday 181215

24 minute EMOM
Minute 1: 3 Ring Muscle-ups
Minute 2: 9 Thrusters (95/65)
Minute 3: Row 15/12 Calories
Minute 4: Rest

Thursday, December 13, 2018

Friday 181214

10 minute EMOM
1 Power snatch +1 Hang Squat Snatch + 1 Overhead Squat @ 65%
WOD:
12 minute AMRAP:
50 Air Squats
25 Burpees
5 Rope Climbs

Wednesday, December 12, 2018

Thursday 181213

4 Rounds For Time:
Row 500 Meters
25 Push-ups
25 Toes To Bar

Tuesday, December 11, 2018

Wednesday 181212

Strength:
10 minute EMOM
1 Power Clean + 1 Hang Squat Clean +1 Push Jerk  + 1 Split Jerk @65%
WOD:
For Time:
6-5-4-3-2-1
Power Cleans @ 75% of 1RM
Bar Muscle-ups

Monday, December 10, 2018

Tuesday 181211

5 Rounds For Time:
Run 400 Meters
50 Double-unders
15 Burpee Box Jump Overs

Sunday, December 9, 2018

Monday 181210

Strength:
15 minutes to establish a heavy 4 Rep Overhead Pause Squat. (hold 3 seconds at the bottom)
WOD:
12 minute EMOM (3 rounds)
Minute 1: Max Rep Strict Pull-ups
Minute 2: 12 Wall Balls (20/14)
Minute 3: 3- Max Rep Strict Ring Dips
Minute 4: 12 Wall Balls

Saturday, December 8, 2018

Sunday 181209

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

Friday, December 7, 2018

Saturday 181208

Teams of 4
20 Minute AMRAP/REP
1. Row 20 Calories (rabbit)
2. Max Rep Dumbbell Hang Squat Cleans (50/35)
3. Max Rep Handstand Push-ups
4. Rest

Thursday, December 6, 2018

Friday 181207

2018 Crossfit Stillwater Fall Classic WOD 18.5

2011 CrossFit Games Open WOD 11.1

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of: