CrossFit Stillwater Fees Are Due By The 10th

Thursday, June 30, 2016

Thursday 160630

50-40-30-20-10 rep rounds for time
Russian Kettlebell Swings (55/35)
AbMat Sit-ups

Wednesday, June 29, 2016

Wednesday 160629

Strength:
Back Squat
6 x 2 reps @ 90% of 1RM
WOD:
3 Rounds For Time:
Run 400 Meters
50 Air Squats

Tuesday, June 28, 2016

Tuesday 160628

Complete as many rounds in 20 minutes as possible:
24 Double-unders
6 Power Cleans (185/115)
12 Handstand Push-ups

Monday, June 27, 2016

Monday 160627

Five Rounds For Time:
Row, 15 Calories
15 Power Snatch (95/65)
15 Push-ups

Sunday, June 26, 2016

Sunday 160626

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

Saturday, June 25, 2016

Saturday 160625

10 Rounds for Time:
40 Yard Farmers Carry (45/25)
30 Double-unders
20 Air Squats
10 Commando Pull-ups
Men use 2- 45 pound steel plates
Women use 2- 25pund steel plates

Friday, June 24, 2016

Friday 160624

Complete as many rounds in 30 minutes as possible:
Run 200 Meters Carrying A Medcine Ball
20 Meter Medicine Ball Overhead Walking Lunge
20 Medicine Ball Sit-ups
20 Push Balls
Men use a 20lb ball, women use a 14lb ball

Thursday, June 23, 2016

Thursday 160623

For Time:
Row 2000 Meters
Then directly to
12-9-6
Clusters (135/95)
Box Jump (24/20)

Wednesday, June 22, 2016

Wednesday 160622

Strength:
Every minute on the minute for 5 minutes:
5 Touch & Go Dead-lifts @ 70%
Then,
Every minute on the minute for 5 minutes
5 Shoulder Presses @ 70%
WOD:
21-15-9-15-21 rep rounds for time:
Kettlebell Swings (55/35)
Toes To Bar

Tuesday, June 21, 2016

Tuesday 160621

Strength:
Front Squats
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
WOD:
'JT'
21-15-9 reps for time:
Handstand Push-ups
Ring Dips
Push-ups

Monday, June 20, 2016

Monday 160620

For Time:
Run 600 Meters
21 Burpee Box Jumps (24"/20")
21 Knees to Elbows
Run 400 Meters
15 Burpee Box Jumps
15 Knees To Elbows
Run 200 Meters
9 Burpee Box Jumps
9 Knees To Elbows

Sunday, June 19, 2016

Sunday 160619

Closed for Father's Day.

Saturday, June 18, 2016

Saturday 160618

CrossFit Stillwater will be closed Sunday For Father's Day.

10 Rounds For Time:
10 Burpee Pull-ups
Run 200 Meters

Friday, June 17, 2016

Friday 160617

For Time:
40-30-20-10 reps
Row, Calories
Ring Push-ups
Box Jumps
AbMat Sit-ups

Thursday, June 16, 2016

Thursday 160616

Run 200 Meters
Rest 30 Seconds
Run 400 Meters
Rest 60 Seconds
Run 600 Meters
Rest 90 Seconds
Run 800 Meters

Wednesday, June 15, 2016

Wednesday 160615

Weightlifting Wednesday
Back Squat
5 reps @60%, 65%, 70%, 75% of 1RM
Front Squat
5 reps @60%, 65%, 70%, 75% of 1RM
Overhead Squat
5 reps @60%, 65%, 70%, 75% of 1RM

Tuesday, June 14, 2016

Tuesday 160614

For Time:
Row 1000 meters
Then,
3 Rounds Of:
10 Alternating Single Arm Kettlebell Snatches (men 55lbs/women 35lbs)
10 Chest To Bar Pull-ups
Run 200 Meters

Monday, June 13, 2016

Monday 160613

Strength:
10 sets-1 Power Clean + 3 Front Squats
Start at 65% of your 1RM power clean.
WOD:
3 rounds for time of:
21 Wall Balls (20/14)
15 Toes To Bar
9 Squat Cleans (135/95)

Sunday, June 12, 2016

Sunday 1160612

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

Saturday, June 11, 2016

Saturday 160611

Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Friday, June 10, 2016

Friday 160610

Four Rounds For Time
Run 400 Meters
15 Clean & Jerks, touch and go. (95/65)
Do not drop the barbell

Thursday, June 9, 2016

Thursday 160609

Five Rounds For Time:
10 Pull-Ups
20 Single Arm Kettlebell Thrusters (35/25) (10 on each arm)
50 Double Unders

Wednesday, June 8, 2016

Wenesday 160608

Weightlifting Wednesday
Strength:
Squat Clean (touch & go)
Heavy set of 5 reps
Heavy set of 3 reps
1 Rep Max
WOD:
4 minutes:
Row for Max Calories

Tuesday, June 7, 2016

Tuesday 160607

Strength:
Every minute on the minute for 10 minutes complete
5 Weighted Pull-ups, pick weight.
WOD:
25-20-15-10-5
Chest To Bar Pull-ups
50-40-30-20-10
AbMat Sit-ups

Monday, June 6, 2016

Monday 160606

WOD 1:
For Time:
Run  800 Meters
WOD 2:
4 Rounds For Time On Each Round
5 Lateral Over The Bar Burpees
10 Overhead Squats (95/65)
5 Lateral Over The Bar Burpees
10 Hang Power Snatch (95/65)
Rest 2 minutes between rounds

Sunday, June 5, 2016

Sunday 160605

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

Saturday, June 4, 2016

Saturday 160604

Complete as many rounds in 20 minutes as possible
6 Dead-lifts (275/185)
Handstand Walk, 30 feet
6 Bar Muscle-ups
Handstand Walk, 30 feet

Friday, June 3, 2016

Friday 160603

BRING A FRIEND FRIDAY

Five Rounds For Time:
400 meter row
20 pushups
40 double-unders
200 meter run

Thursday, June 2, 2016

Thursday 160602

Complete as many rounds as possible in 20 minutes
30 Wallballs (20/14)
20 Box Jumps (24/20)
10 Power Clean  (155/105)

Don't forget that tomorrow is Bring A Friend Friday

Wednesday, June 1, 2016

Wednesday 160601

Strength:
Overhead Squat
5 reps @ 65%,70%,75%,80% of 1RM
WOD:
Complete as many rounds as possible in 12 minutes of:
5 chest-to-bar pull-ups
10 ring dips
15 Overhead Squats (95/65)