CrossFit Stillwater Fees Are Due By The 10th

Saturday, February 28, 2015

Saturday 150228

For Time:
63 KB Swings (men 55lbs/women 35lbs)
36 Burpees
Run 400
42 KB Swings
24 Burpees
Run 400
21 KB Swings
12 Burpees
Run 400

Friday, February 27, 2015

Friday 150227

Last Franruary Franday
15-12-9 reps for time of:
Thrusters(men 95lbs/women 65lbs)
Pull-ups
Rest 5 minutes
12-9-6 reps for time of:
Thrusters(men 95lbs/women 65lbs)
Pull-ups
Rest 5 minutes
9-6-3 reps for time of:
Thrusters(men 95lbs/women 65lbs)
Pull-ups

Thursday, February 26, 2015

Thursday 150226

Hang Power Clean + Front Squat
5 x 3 reps @70-85% (2 second pause at the knee on hang cleans)
Mid Hang Clean Pull
5 x 3 rep @ 85% (Get tall. Ankles, Knees and hips open at the top)
Clean Dead-lift
4 x 5 reps @ 100%

Wednesday, February 25, 2015

Wednesday 150225

Three rounds for max reps at each station of:
1 minute Row for Calories
1 minute Dumbbell Push Press(men 35lbs/women 20lbs)
1 minute Box Jump(men 24 inch/women 20 inch)
1 minute Squats
1 minute Burpees
Rest 3 minutes between rounds

Tuesday, February 24, 2015

Tuesday 150224

Dead-lift
5 reps @ 75%,80%,85%
Shoulder Press
5 reps @ 75%,80%,85%
Back Squat
5 reps @75%,80%,85%

Monday, February 23, 2015

Monday 150223

Strength:
Hang Power Snatch + 2 Overhead Squats
5 reps @70%
3 reps @75%
2 reps @ 80%
2 reps @ 85%
WOD:
For Time:
100 Double-unders
50 Air Squats
50 Double-unders
35 Air Squats
25 Double-unders
20 Air Squats

Sunday, February 22, 2015

Sunday 150222

Olympic lifting. Mobility. Make up a missed WOD.

Saturday, February 21, 2015

Saturday 150221

DT meets Brenton
5 Rounds For Time:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
(men use a 155lb barbell. Women us a 105lb barbell)
Bear Crawl 100 Feet
Standing Broad Jump 100 Feet
(Do 3 burpees after every 5 broad jumps)

Friday, February 20, 2015

Friday 150220

Fractured Fran
Five Rounds For Time:
9 Thrusters (men 95lbs/women 65lbs)
9 Pull-ups

Thursday, February 19, 2015

Thursday 150219

Strength:
10 minutes to work up to a heavy Turkish Get-up with a Dumbbell. Left and right arms.
WOD:
21-18-15-12-9-6-3 rep rounds for time:
Russian KB Swing
KB Push-up (hands on the KB)
KB Goblet Squat
Sit-ups, legs straight, feet anchored by KB. (both hands touch the floor over head, and the KB handle)
(Men use a 55lb KB. Women use a 35lb KB

Wednesday, February 18, 2015

Wednesday 150218

WOD 1:
CrossFit Games Open 13.4
Complete as many rounds as possible in 7 minutes:
3 Clean & Jerk
3 Toes To Bar
6 Clean & Jerk
6 Toes To Bar
9 Clean & Jerk
9 Toes To Bar
12 Clean & Jerk
12 Toes To Bar
15 Clean & Jerk
15 Toes To Bar
18 Clean & Jerk
18 Toes To Bar
21 Clean & Jerk
21 Toes To Bar
Men use a 135lb barbell. Women us a 95lb barbell. Masters 55+: 115lbs for men, 65lbs for women.
WOD 2:
4 minute max calorie Row

Tuesday, February 17, 2015

Tuesday 150217

Strength:
Front Squats
5 x 3 reps @ 85% of 1RM
WOD:
Three Rounds For Time:
21 Box Jumps (men 24 inch/women 20 inch)
15 Hand Release Push-ups
9 Chest To Bar Pull-ups

Monday, February 16, 2015

Monday 150216

The 6a class for today is canceled.

Strength:
15 minutes to establish a 1 RM Bench Press
WOD:
Complete as many rounds as possible in 12 minutes:
3 Handstand Push-ups
10 Double-unders
6 Handstand Push-ups
20 Double-unders
9 Handstand Push-ups
30 Double-unders
12 Handstand Push-ups
40 Double-unders...
Continue increasing reps by 3 HSPUs and 10 DUs for the remainder of the 12 minutes.

Sunday, February 15, 2015

Monday Feb 16 6a class

I am canceling the 6a class for Monday, February 16th.

Sunday 150215

Olympic lifting. Mobility. Make up a missed WOD.

Saturday, February 14, 2015

Saturday 150214

For Time:
Run 1 Mile
Rest 5 minutes. Then,
For Time:
30 medicine-ball cleans
30 ring dips
30 medicine-ball cleans
30 chest-to-bar pull-ups
30 medicine-ball cleans
30 push-ups
30 medicine-ball cleans
Men use a 20lbs medicine ball. Women use a 14lb medicine ball.
Rest 5 minutes. Then,
For Time:
Row 1,000 Meters

Friday, February 13, 2015

Friday 150213

21 Thrusters (men 95lbs/women 65lbs)
21 Pull-ups
15 Thrusters (men115lbs/85lbs)
15 Chest To Bar Pull-ups
9 Thrusters (men 135lbs/women 105lbs)
9 Bar Muscle-ups

Thursday, February 12, 2015

Thursday 150212

5 Rounds for time:
20 Meter Walking Lunge holding two bumper plates(men 2-25lb plates/women 2-15lb plates)
15 Clean & Jerk (men 115lbs/women 83lbs)
10 Lateral Burpee Over Barbell
One pair of bumper plates per athlete for walking lunges and clean & jerks.
Bumper plates must be held INSIDE THE HOLES with fingers in the middle in a farmer carry style (down at sides) on the walking lunges.

Wednesday, February 11, 2015

Wednesday 150211

Strength:
Dead-Lift
3 x 10 reps all @65%
WOD:
21-15-9 rep rounds for time:
Back Squat (men 155lbs/women 105lbs)
Toes To Bar

Tuesday, February 10, 2015

Tuesday 150210

5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots (men 20-lb. ball/women 14-lb ball)
40 push-ups
Rest precisely 3 minutes between each round.

Monday, February 9, 2015

Monday 150209

Strength:
Clean Dead-lift + Hang Power Clean + Front Squat
3 reps @ 75%, 80%
2 reps @ 85%, 90%
WOD:
"Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Sunday, February 8, 2015

Sunday 150208

Olympic lifting. Mobility. Make up a missed WOD.

Saturday, February 7, 2015

Saturday 150207

"Linda"
For Time:
10-9-8-7-6-5-5-3-2-1
Dead-lift 1 1/2 x Body weight
Bench Press Body weight
Clean 3/4 Body weight

Friday, February 6, 2015

Friday 150206

"Fran"
For Time:
21-15-9 reps
Thrusters (men 95lbs/women 65lbs)
Pull-ups

Thursday, February 5, 2015

Thursday 150205

Strength:
Snatch Dead-lift + Mid-Hang Snatch + Overhead Squat
4 reps @ 65%
3 reps @ 70%
3 reps @ 75%
2 reps @ 80%
WOD:
WORKOUT 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

Wednesday, February 4, 2015

Wednesday 150204

Strength:
Dead-lift
5 reps @ 65%,70%,75%,80%,85% of 1RM
WOD:
20-16-12-8-4 reps
Dumbbell Ground To Overhead (alternating) (men 45lbs/women 25lbs)
4-8-12-16-20
Toes To Bar

Tuesday, February 3, 2015

Tuesday 150303

In 20 minutes complete as many rounds as possible.
5 Muscle-ups
15 Wall Balls (men 20 lbs/women 14lbs)
Run 200 Meters

Tuesday 150203

Strength:
Every minute on the minute for 12 minutes alternate between:
5 Hang Power Cleans
5 Front Squats
Men use a 155lb barbell. Women use a 105lb barbell
WOD:
10 minutes to complete as many rounds as possible:
Row 100 Meters
10 Lateral Jump Over The Rower Burpees

Monday, February 2, 2015

Monday 150202

Strength:
With a single barbell complete 10 sets for load of the following complex:
Shoulder Press, 1 rep
Push Press, 2 reps
Push Jerk, 3 reps
Increase weight on each set if possible.
WOD:
7 Minutes to complete as many rounds as possible:
20 Double-unders
10 Push-ups

Sunday, February 1, 2015

Sunday 150201

Olympic lifting. Mobility. Make up a missed WOD.