CrossFit Stillwater Fees Are Due By The 10th

Thursday, October 19, 2017

Friday 171020

5 Rounds For Time:
30 Russian Kettlebell Swings (70/55)
30 Burpees
30 AbMat Sit-ups

Wednesday, October 18, 2017

Thursday 171019

Strength:
Barbell Z-Press
5 x 4 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
8 minute AMRAP
30 Double-Unders
20 Push-Ups
10 Ring Dips

Tuesday, October 17, 2017

Wednesday 171018

'Danny'
20 minute AMRAP
30 Box Jumps (24/20)
20 Push Presses (115/75)
30 Pull-ups

Monday, October 16, 2017

Tuesday 171017

Strength:
25 minute EMOM
Air Bike, 15/12 Calories
12 Dead-lift (205/115)
12 DB Bench Press (50lb DB's/35lb DB's)
15 Toes To Bar
Rest

Sunday, October 15, 2017

Monday 171016

From Mark Prather:
Today's WOD is in honor of Angela Gray who died of cancer 1 year ago today and was the owner of CrossFit 134 in Oklahoma City, near Norman along with her husband Tim Gray.  Tim competed in Fittest in OK earlier this year in the 50+ age division, which was just a few months after his wife's passing, and his emotions were still raw, as one would expect.  I got to know him a bit during the competition, which is certainly one of the great pleasures of competing.  Tim asked our box to do this WOD in honor of his wife, which Adam readily agreed to.

'Angela '
For Time
48 Burpees 
Then,
3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lbs)
16 Deadlifts (155/105 lbs)
600 meter Run
Then,
48 Sit-Ups
 

Saturday, October 14, 2017

Sunday 171015

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

Friday, October 13, 2017

Saturday 171014

Filthy Fifty
For time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
Walking Lunge, 50 steps
50 Knees To Elbows
50 Push Press (45 /35)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double unders

Thursday, October 12, 2017

Friday 171013

3 Rounds For Time:
Run 400 Meters
30 Medicine Ball Cleans (20/14)
30 Hand Release Push-ups

Wednesday, October 11, 2017

Thursday 171012

Strength:
15 minutes to establish a 1 RM Dead-lift
WOD:
3 Rounds For Time
50 Double-unders
25 Push Press (75/55)
25 Toes To Bar

Tuesday, October 10, 2017

Wednesday 171011

Strength:
7 sets of the following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight on each set.
WOD:
For Time
Run 400 Meters
Then,
21-15-9
Overhead Squats (95/65)
Pull-ups
Then,
Run 400 Meters