REMINDER: CROSSFIT STILLWATER FEES ARE DUE BY JULY 10TH .

NEW TO CROSSFIT?

An introduction program is ABSOLUTELY ESSENTIAL for CrossFit. The variety of movements and eventual intensity in some CrossFit workouts require appropriate coaching and exposure for safety and efficacy. Our intro course is called FOUNDATIONS ON-RAMP, and is designed for individuals who want to train in our group CrossFit classes. Each FOUNDATIONS ON-RAMP class includes a warmup, skill review, movement instruction and screening, workout, cool-down and time for questions; all with a dedicated Coach. Emphasis is on movement assessment and technique proficiency. Athletes receive a gradual exposure to the intensity levels experienced in our group classes.

For more information click on the Getting Started link.

Sunday, July 5, 2015

Sunday 150705

Olympic Lifting. Make up a missed WOD. Mobility.

Saturday, July 4, 2015

Saturday 150704

Teams of 2:
Complete as many rounds as possible in 30 minutes:
Partner 1 performs 24 Medicine Ball Cleans
Partner 2 performs 24 Hand Release Push-ups
Then,
Partner 1 performs 24 Hand Release Push-ups
Partner 2 performs 24 Medicine Ball Cleans
Run 200 meters holding a bumper plate overhead as a team. Each partner will go 100 meters with the bumper plate

Friday, July 3, 2015

Friday 150703

Three Rounds For Time:
Row, 30 Calories
15 Shoulder To Overhead (men 115 lbs/women 75 lbs)
30 Double-unders

Thursday, July 2, 2015

Thursday 150702

Strength:
15 minutes to establish a 1RM Clean
WOD:
Four Rounds For Time:
5 Muscle-ups
10 Power Cleans @ 60% of 1RM

Wednesday, July 1, 2015

Wednesday 150701

For Time:
Run 400 Meters Carrying A Medicine Ball (men 20lbs/women 14lbs)
Then,
4 Rounds Of:
9 Power Snatches (men 95lbs/women 65lbs)
15 Handstand Push-ups (strict)
21 Medicine Ball Sit-ups (men 20lbs/women 14lbs)
Then,
Run 400 Meters Carrying A Medicine Ball (men 20lbs/women 14lbs)

Tuesday, June 30, 2015

Tuesday 150630

Strength:
15 minutes to establish a 1RM Dead-lift
WOD:
21-15-9 rep rounds for time:
Dead-lift @ 60% of 1RM
Ring Dips

Monday, June 29, 2015

Monday 150629

Strength:
Every Minute On The Minute For 10 Minutes Complete:
1 Snatch + 2 Overhead Squats @ 70% of Max Snatch
WOD:
4 Rounds For Time:
30 Double-unders
15 Chest To Bar Pull-ups
30 Double-unders
15 Toes To Bar

Sunday, June 28, 2015

Sunday 150628

Olympic Lifting. Make up a missed WOD. Mobility.

Saturday, June 27, 2015

Saturday 150627

For Time:
Row 2,000 Meters
50 Box Jumps (men 24 inch/women 20 inch)
50 Wall Balls (men 20lbs/women 14lbs)
50 Ring Push-ups
Run 1 Mile

Friday, June 26, 2015

Friday 150626

Strength:
Front Squat:
3 x 10 reps @60% of 1RM
WOD:
Complete as many rounds and reps in 7 minutes as possible:
3-6-9-12-15-18-21...
Thrusters (men 135lbs/women 85lbs)
Chest To Bar Pullups