CrossFit Stillwater Fees Are Due By The 10th

Thursday, December 14, 2017

Friday 171215

4 rounds for time of:
400-m run
30 push presses
20 jumping chest-to-bar pull-ups
Men use a 65-lb. barbell
Women use a 45-lb. barbell

Wednesday, December 13, 2017

Thursday 171214

Strength:
1. Back Squat: 8×3 reps @ 70%
2. Power Snatch: 4×1 @ 85-90% of 1RM
3. Snatch Pull: 4×1 @ 100%
4. Snatch Deadlift: 4×1 @ 110%
WOD:
Air Bike or Row
20 minutes for max distance

Tuesday, December 12, 2017

Wednesday 171213

'Cindy'
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Monday, December 11, 2017

Tuesday 171212

Strength:
Front Squat:
5 x 2 reps @ 90% of 1RM
WOD:
10 Rounds For Time:
Row, 10/8 calories
4 Deficit Handstand Push-ups (2- 45lbs bumpers/2- 25lbs bumpers)
Rest 30 seconds between rounds

Sunday, December 10, 2017

Monday 171211

Strength:
Clean & Jerk
5 x 3 reps @ 80% of 1RM
WOD:
3 Rounds For Time:
30 Pistols, Alternating
20 Single Arm Push Press (50/35), 10 Right/10 Left
15 Ring Dips

Saturday, December 9, 2017

Sunday 171210

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

Friday, December 8, 2017

Saturday 171209

3 rounds for time:
Row, 30/24 Calories
30 Power Snatch (75/55)
15 Burpee Box Jump Overs (24/20)

Thursday, December 7, 2017

Friday 171208

5 Rounds For Time
30 Double-unders
15 DB Thrusters (50/35 lbs DBs)
10 Toes To Bar

Wednesday, December 6, 2017

Thursday 171207

'Linda' aka 'The 3 Bars of Death'
For Time:
10-9-8-7-6-5-4-3-2-1 reps
Dead-lift @ 1 1/2 x BW
Bench Press @ BW
Squat Clean @ 3/4 x BW

Tuesday, December 5, 2017

Wednesday 171206

For time:
Row, 1000 Meters
Then,
3 rounds of:
10 Strict Pull-ups
10 Hang Power Cleans (135/95)
10 Push-ups
10 Front Squats (135/95)
Then,
Row, 1000 Meters