CrossFit Stillwater Fees Are Due By The 10th

Tuesday, September 19, 2017

Wednesday 170920

3 x 200 Meter Runs.
The rest is the walk back to the starting line.
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
1-2-3-4-5-6-7-8-9-10
Strict Handstand Push-ups

Monday, September 18, 2017

Tuesday 170919

Strength:
Close Grip Bench Press
3 x 7 reps @ 75%
Immediately perform 11 Horizontal Supine Ring Pulls with feet on a box after each bench press set.
Rest 2 minutes between sets
WOD:
3 Rounds For Time:
Row, 50 Calories
100 Double-unders

Sunday, September 17, 2017

Monday 170918

Strength:
Overhead Squat
3-3-3-3-3
Increase weight on each set
WOD:
11 Minute AMRAP
7 Box Jumps (24/20)
4 Power Cleans (165/115)

Saturday, September 16, 2017

Sunday 170917

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

Friday, September 15, 2017

Saturday 170916

In teams of three, complete the following for time:
1200 Meter Relay Shuttle Run
120 Double-unders
90 Alternating One Arm KB Cleans(70/55)
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
90 Alternating One Arm KB Cleans(70/55)
120 Double-unders
1200 Meter Relay Shuttle Run
Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.

Thursday, September 14, 2017

Friday 170915

Hotshots 19"
6 rounds for time of:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pullups
Run 400 meters

Wednesday, September 13, 2017

Thursday 170914

WOD 1:
12 minute EMOM alternate each minute between:
15/12 Ring Push-ups (set rings 6" above floor)
Row, 15/12 Calories
WOD 2:
12 Minute EMOM alternate each minute between:
Row, 15/12 Calories
10/8 Strict Handstand Push-ups

Tuesday, September 12, 2017

Wednesday 170913

21-15-9 rep rounds for time:
Overhead Squats (115/85)
Burpee Pull-up

Monday, September 11, 2017

Tuesday 170912

Strength:
Dead-lift
5 reps @ 65%,70%,75%
3 reps @ 80%,85%
WOD:
For Time:
75 Double-unders
20 Horizontal Supine Ring Pulls (feet on box or bench)
40 Russian Kettlebell Swings (70/55)
20 Horizontal Supine Ring Pulls (feet on box)
75 Double-unders

Sunday, September 10, 2017

Monday 170911

Strength:
10 minutes to establish a 1RM Hang Squat Clean
WOD:
9 Minute AMRAP:
7 Clusters (135/95)
7 Ring Muscle-ups