CrossFit Stillwater Fees Are Due By The 10th

Tuesday, February 28, 2017

Tuesday 170228

Strength:
Front Rack Lunge
6 x 4 reps (8 total)
Increase load on each set
WOD:
9 Minute AMRAP
4 Power Clean (155/105)
8 Lateral Burpees Over Barbell
12 Air Squats

Monday, February 27, 2017

Monday 170227

Strength:
10 sets of the following complex. Increase weight on each set
1 Shoulder Press + 2 Push Press + 3 Push Jerks
WOD:
9 AMRAP:
3 Ring Muscle-ups
12 AbMat Sit-ups

Sunday, February 26, 2017

Sunday 170226

We will be judging  CF OPEN WOD 17.1 on Friday evening starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE.

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

Saturday, February 25, 2017

Saturday 170225

Partner WOD
For Time And Max Reps
Partner 1: Run 400 Meters
Partner 2: Max Rep Clean & Jerk (135/95)
Switch
Rest 2 minutes
Partner 1: Run 400 Meters
Partner 2: Max Rep Back Squat (135/95)
Switch
Rest 2 minutes
Partner 1: Run 400 Meters
Partner 2: Max Rep Double-unders
Switch
Rest 2 minutes
Partner 1: Run 400 Meters
Partner 2: Max Rep Burpees onto a 45lb bumper plate
Switch

We will be judging  CF OPEN WOD 17.1 on Friday evening starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE.

Friday, February 24, 2017

Friday 170224

CrossFit Open Workout 17.1

To Those Registered For The Open:
We will be judging  CF OPEN WOD 17.1 on Friday evening starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE.

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Post time to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.

Thursday, February 23, 2017

Thursday 170223

CrossFit Open WOD 17.1 will be announced at 7p this evening. Those that have registered to compete in the Open should take today as an active rest day. We will be judging  CF OPEN WOD 17.1 on Friday evening starting at 6p, Saturday after the 8:30a class until noon, and Sunday from 2 to 4p. or when everyone is finished. You have until 4p Sunday to complete the workout. Monday through Thursday will be reserved for daily WODs. For the benefit of everyone NO EXCEPTIONS WILL BE MADE

3 Rounds for time:
Air Bike, 20 calories @ not below 225 watts
20 Supine Ring Pulls
20 Medicine Ball Sit-ups (20/14)
20 Goblet Squats (45/25)
20 Push-ups (strict! No wormy push-ups)

Wednesday, February 22, 2017

Wednesday 170222

Three Rounds For Time:
Run 400 Meters
15 Dead-lifts (225/155)
25 Wall Balls (20/14)

Tuesday, February 21, 2017

Tuesday 170221

Strength:
15 minutes to establish a 1RM Power Clean & Jerk
WOD:
15 Minute AMRAP
5 Power Clean & Jerk @70% of 1RM
10 Chest To Bar Pull-ups
30 Double-unders

Monday, February 20, 2017

Monday 170220

Strength:
Every minute on the minute for 15 minutes
1 Power Snatch @ 80% of 1 RM
WOD:
15 minute AMRAP
10 Alternating One Arm DB Ground To Overhead (70/45),Masters 55+ (55/30)
5 Burpee Box Jumps(24/20)
10 Toes To Bar

Sunday, February 19, 2017

Sunday 170219

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

Saturday, February 18, 2017

Saturday 170218

Partner WOD
20 Minute AMRAP
Partner 1: Rows For Calories
Partner 2: 200 Meter Waiters Walk (35lbs/25llbs) switch arms at the 100 meter mark*
*If you set the plate down or rest, you must complete 5 burpees before resuming.
Score is the number of rounds completed x calories rowed

Friday, February 17, 2017

Friday 170217

WOD 1:
Complete as many reps as possible in 12 minutes of:
3-6-9-12-15-18-21-24-27-30
Overhead Squat (95/65)
Chest To Bar Pull-ups
WOD 2:
Complete as many reps as possible in 12 minutes of:
3-6-9-12-15-18-21-24-27-30
Hang Squat Clean (95/65)
Strict Handstand Push-ups*
*Scaling: DB Z-Press

Thursday, February 16, 2017

Thursday 170216

Three Rounds For Time:
Row, 500 Meters
Bike, 1000 Meters
Run, 400 Meters

Wednesday, February 15, 2017

Wednesday 170215

WOD 1:
12 minute Snatch Ladder
Start at 50% of 1 RM . Add 10 lbs until failure.
WOD 2:
JT
21-15-9 Rep Rounds For Time:
Handstand Push-ups
Ring Dips
Push-ups

Tuesday, February 14, 2017

Tuesday 170214

Strength:
Every Minute On The Minute For 7 Minutes:
5 Weighted Pull-ups (Strict)
WOD:
15 minute AMRAP
Row, 15 Calories
5 Ring Muscle-ups
10 Hang Power Cleans (135/95)

Monday, February 13, 2017

Monday 170213

Strength:
Dead-lift
3 reps @ 75%,  80%, 85%
Max Reps @ 90%
WOD:
For Time
21-18-15-12-9
Air Bike - Calories
Power Snatch (75/55)

Sunday, February 12, 2017

Sunday 170212

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

Saturday, February 11, 2017

Saturday 170211

Team WOD:
Teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings (55/35)
Station 4 – Air Bike 25/15 Calories
Station 5 – Rest

Friday, February 10, 2017

Friday 170210

REMINDER: The 9a class for today has been cancelled.

20 minute AMRAP
5 Bar Muscle-ups
10 Thrusters (115/75)
30 Double-unders

Thursday, February 9, 2017

Thursday 170209

'Paul Pena'
7 Rounds, Each For Time
100 Meter Sprint
19 Kettlebell Swings (70/55)
10 Burpee Box Jumps (24/20)
Rest 3 Minutes Between Rounds

Wednesday, February 8, 2017

Wednesday 170208

WOD 1:
6 Rounds:
45 seconds Max Rep Dumbbell Thrusters (45/25)
Rest 15 seconds
45 seconds Max Rep Pull-ups
Rest 15 seconds
WOD 2:
4 Minutes:
Max Calories on the Air Bikes

Tuesday, February 7, 2017

Tuesday 170207

Strength:
10 minutes to establish a 1RM Power Clean
WOD:
12 minute AMRAP
5 Power Cleans @ 75% of 1 RM
10 Bar Facing Burpees
15 Wall Balls (20/14)

Monday, February 6, 2017

Monday 170206

20 min AMRAP
20 Row - Calories
15 Handstand Push-ups
10 Kettlebell Snatch (55/35) alternating

Sunday, February 5, 2017

Sunday 170205

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

Saturday, February 4, 2017

Saturday 170204

5 Rounds For Time:
Run 200 Meters
20 Kettlebell Swings (55/35)
10 Burpee Box Jumps (24"/20")
5 Bar Muscle-ups

Friday, February 3, 2017

Friday 170203

WOD 1:
Tabata Hang Squat Clean (85/55) (8 rounds)
Rest 8 minutes
WOD 2:
Bench press 135lbs/95lbs X 21-18-15-12-9-6-3 reps rest 60 seconds between sets.

Thursday, February 2, 2017

Thursday 170202

WOD 1:
Tabata Push-Press (75/55) (8 rounds)
Rest 8 minutes
WOD 2:
Snatch 95lbs/65lbs X 21-18-15-12-9-6-3 reps rest 60 seconds between sets.

Wednesday, February 1, 2017

Wednesday 170201

WOD 1:
Tabata Front Squats (95/65) (8 rounds)
Rest 8 minutes
WOD 2:
Deadlift 135lbs/95lbs X 21-18-15-12-9-6-3 reps rest 60 seconds between sets.