CROSSFIT STILLWATER FEES ARE DUE BY APRIL 10

Saturday, April 29, 2017

Saturday 170429

Team WOD
4 person teams
Team members 1 and 2 taking turns:
7 minuteAMRAP
100m sprint
5 burpees
10 deadlifts (185lbs/125lbs)
5 pull ups
Team Members 3 and 4 taking turns:
7 Minute AMRAP
200m row sprint
5 burpees
15 goblet squats (50lbs/ 30lbs)
5 push ups
Rest 3 minutes and switch WODS.

After both pairs have completed both 7 minute AMRAPs, the whole team will complete for time:
100 power snatches (95lbs/65lbs)

Then calculate the team’s scores. Only complete rounds are considered during the AMRAP section, and time is used as a score for the snatches.

Friday, April 28, 2017

Friday 170428

Strength
Close Grip Bench Press
6 reps @75%
4 reps @80%
4 reps @85%
2 reps @90%
2 reps @90%
WOD
12 minute AMRAP
200m Run
400m Air Bike
20 Medicine Ball Sit-ups

Thursday, April 27, 2017

Thursday 170427

Strength
Snatch Balance
*15 minutes to work up to a heavy 3 rep set.
Then,
Overhead Squat
5x3reps @75%
WOD
Alternate between the two exeercises for 16 intervals (8 rounds)
Tabata Plank
Tabata Hollow Hold

Wednesday, April 26, 2017

Wednesday 170426

For Time
Power Clean
18 - 12 - 6
(135/105), (155/115), (185/135)
Rope Climbs
3 - 2 - 1

Tuesday, April 25, 2017

Tuesday 170425

Strength:
Thruster
3-3-3-2-2-1
*Increase weight on each set
WOD:
400m Farmers Carry (70/50)
Complete 400m Carry and then rest 1 minute
Repeat 3 times

Monday, April 24, 2017

Monday 170424

Strength
Deadlift
5 reps @70%
5 reps @75%
3 reps @80%
3 reps @85%
2 reps @90%
WOD
AMRAP 20
800m Run
8 Bar Muscle Ups

Sunday, April 23, 2017

Sunday 170423

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

Saturday, April 22, 2017

Saturday 170422

Team WOD:
3 Person Teams:
5 Rounds For Time and Max Reps
Run 200 Meters
Max Rep DB Ground To Overhead, alternating hands (50/35)
Max Rep Knees To Elbows
*One person runs while the other two perform max reps of DB ground to overhead and KTE.
Team members rotate through each exercise until 5 rounds have been completed

Friday, April 21, 2017

Friday 170421

Strength:
1 RM Front Squat
WOD:
12 Minute AMRAP
Row 200 Meters
10 Front Squats @ 60% of 1 RM

Thursday, April 20, 2017

Thursday 170420

Snatch Ladder
12 reps (95/65)
10 reps    (115/75)
8 reps (135/ 95)
6 reps (155/105)
4 reps (165/115)
2 reps (185/135)
*20 min time cap