CrossFit Stillwater Fees Are Due By The 10th

Thursday, March 31, 2016

Thursday 160331

Three Rounds For Time:
21 Box Jumps (21/20)
15 Overhead Squats (115/85)
9 Ring Muscle-ups

Wednesday, March 30, 2016

Wednesday 160330

Three Rounds:
1 minute: Row, Calories
Rest 30 seconds
1 minute: Max Rep Sumo Dead-lift High Pull (95/65)
Rest 30 seconds
1 minute: Max Rep GHD Sit-ups
Rest 30 seconds
1 minute: Max Rep Handstand Push-up
Rest 30 seconds

Tuesday, March 29, 2016

Tuesday 160329

DB Linda
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Dumbbell Dead-lifts
Dumbbell Bench Press
Dumbbell Hang Cleans
Choose weight, but make it challenging. Use the same pair of dumbbells for each lift for the entire workout.

Monday, March 28, 2016

Monday 160328

Three Rounds For Time:
Run 600 Meters
10 Dumbbell Snatch, alternating arms (70/45)
15 Burpee Pull-ups

Sunday, March 27, 2016

Sunday 160327

Today is Easter. We are closed.

Saturday, March 26, 2016

Saturday 160326

Four Rounds For Time:
10 Chest To Bar Pull-ups
20 Goblet Squats (55/35)
30 Kettlebell Swings (55/35)
Run 400 Meters

Friday, March 25, 2016

Friday 160325

CrossFit Open WOD 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Thursday, March 24, 2016

Thursday 160324

Strength:
Shoulder Press
5 reps @65%, 70%, 75%, 80% of 1RM (2/29/16)
WOD:
Complete as many rounds in 12 minutes as possible
Row 250 Meters
15 Ring Push-ups

Wednesday, March 23, 2016

Wednesday 160323

Happy Sweet 16 to my baby! Happy Birthday Megan!


For Time:
50 Calories on the Schwinn AirDyne
50 Box Step-ups (24/20)
50 Hand Release Push-ups
50 Wall Ball Shots (20/14)
50 Jumping Pull-ups
50 Sit-ups
50 Alternating Single Arm Kettlebell Snatches (45/25)
50 Double-unders

Tuesday, March 22, 2016

Tuesday 160322

15 minutes to establish a 1RM Dead-lift
WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Dead-lift (185/105)
Lateral Burpees Over Barbell

Monday, March 21, 2016

Monday 160321

Strength:
Every minute on the minute for 10 minutes complete the following complex
Power Snatch-Hang Squat Snatch-Overhead Squat*
*increase weight on the bar 5lbs each minute if possible
WOD:
Run 400 Meters
40 Kettlebell Swings (55/35)
30 Push-ups
20 Medicine Ball Sit-ups (20/14)
30 Push-ups
40 Kettlebell Swings
Run 400 Meters

Sunday, March 20, 2016

Sunday 160320

CrossFit Open WOD 16.4. Olympic weightlifting. Make up a missed WOD. Mobility.

Saturday, March 19, 2016

Saturday 160319

For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps

Friday, March 18, 2016

Friday 160318

CrossFit Open WOD 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Thursday, March 17, 2016

Thursday 160317

NO 6a CLASS TODAY

WOD 1:
Row
10 x 100 meters
Rest 30 seconds between rounds
WOD 2:
With a pair of Kettlebells complete 5 rounds of the following complex for time:
10 Double Kettlebell Russian Swings
10 Double Kettlebell Front Rack Squats
10 Double Kettlebell Cleans & Press
10 Double Kettlebell Front Rack Lunges, alternating legs

Wednesday, March 16, 2016

Wednesday 160316

Reminder: The Thursday, March 17, 6a class has been cancelled.

Strength:
Close Grip Bench Press
5 reps @ 65%, 70%, 75%, 80% of 1 RM
WOD:
Complete as many rounds in 15 minutes as possible
15 Wall Ball Shots (20/14)
12 Box Jumps (24/20)
9 Toes To Bar

Tuesday, March 15, 2016

Tuesday 160315

Strength:
Deadlift (deload)
3 X 10 @ 55%,60%,65% of 1RM
WOD:
'Mary'
Complete as many rounds in 20 minutes as possible of:
5 Handstand Push-ups
10 Pistols, alternating legs
15 Pull-ups

Monday, March 14, 2016

Monday 160314

Strength:
10 minute EMOM
Hang Power Clean + Power Clean + Jerk
Increase weight by 5 lbs. each minute if possible.
WOD:
For Time:
Row 2,000 Meters

Sunday, March 13, 2016

Sunday 160313

CrossFit Open 16.3. Olylimpic Weightlifting. Make up a missed WOD. Mobility.

Saturday, March 12, 2016

Saturday 160312

'Terry'
For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run

Friday, March 11, 2016

Friday 160311

2016 CrossFit Open WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Thursday, March 10, 2016

Thursday 160310

Strength:
Dead-lift
3 x 5 reps @ 85% of 1 RM
WOD:
Fore!
In front of a clock set for 12 minutes:
4 minutes of clean and jerks (135/95)
4 minutes of rowing for calories
4 minutes of burpees

Wednesday, March 9, 2016

Wednesday 160309

Run 800 Meters
WOD:
Five Rounds for max reps in 45 seconds work at each station with 15 seconds rest to transition to the next station.
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (55/35)
Pull-ups

Tuesday, March 8, 2016

Tuesday 160308

Strength:
Front Squats
5 x 3 reps @ 87%
WOD:
'Nasty Girls'
Three Rounds For Time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Monday, March 7, 2016

Monday 160307

Strength:
Behind The Neck Push Jerk
5 reps @ 65% of Push Jerk 1RM
5 reps @ 75%
3 reps @ 85%
WOD:
For Time:
9-15-21 rep rounds
Row, Calories
Power Snatch (115/85)

Sunday, March 6, 2016

Sunday 160306

CrossFit Open WOD 16.2 for those who have not yet completed it. Olympic Lifting. Make up a missed WOD. Mobility.

Saturday, March 5, 2016

Saturday 160305

Tag Team
3 person teams
5 Rounds for max reps on each round:
Run 200 Meters
Snatch (95/65)
Box Jumps (24"/20")
One person at each station. Rotate stations upon completion of each 200 meter run.

Friday, March 4, 2016

Friday 160304

CrossFit Games Open WOD 16.2
WORKOUT 16.2 Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb. Stop at 20 minutes.

Thursday, March 3, 2016

Thursday 160303

Five Rounds For Time:
Row, 25 Calories
15 Dumbbell Hang Cleans (45/25)
5 Dead-lifts (275/205), scale: 73% of 1RM

Wednesday, March 2, 2016

Wednesday 160302

Complete as many rounds in 25 minutes as possible:
Run 400 Meters
12 Thrusters (135/95)
3 Rounds of Cindy

Tuesday, March 1, 2016

Tuesday 160301

Strength:
15 minutes to establish a 1RM Back Squat
WOD:
Three Rounds For Time::
60 Double-unders
30 Kettlebell Swings (55/35)
15 Ring Dips