CrossFit Stillwater Fees Are Due By The 10th

Friday, March 31, 2017

Friday 170331

Strength:
Front Squat
5 x 2 reps @ 90%
WOD:
20 minute AMRAP
50 Double-unders
Single KB Front Rack Walking Lunge (55/35), 50 Steps (switch hands at 25 steps)
10 Bar Muscle-ups

Thursday, March 30, 2017

Thursday 170330

Four Rounds For Time:
Row, 20 Calories
15 Burpee Box Jump Overs (24"/20")
10 Handstand Push-ups

Wednesday, March 29, 2017

Wednesday 170329

For Time:
12 Dead-lifts (225/155)
2 Rope Climbs, 15 ft.
9 Dead-lifts
2 Rope Climbs
6 Dead-lifts
2 Rope Climbs
3 Dead-lifts
2 Rope Climbs

Tuesday, March 28, 2017

Tuesday 170328

25 minute running clock:
9 minute AMRAP
5 Burpees Over The Bar
15 Overhead Squats (95/65)
40 Double-unders

Rest 2 minutes

7 minute AMRAP
5 Burpees Over The Bar
10 Overhead Squats (115/75)
30 Double-unders

Rest 2 minutes

5 minute AMRAP
5 Burpees Over The Bar
5 Overhead Squats (135/85)
20 Double-unders


Monday, March 27, 2017

Monday 170327

Three Rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups
10 Clean & Jerks (135/95)

Sunday, March 26, 2017

Sunday 170326

CrossFit Games Open WOD 17.5


Saturday, March 25, 2017

Saturday 170325

For Time:
30 Chest To Bar Pull-ups
15 Power Cleans (135/95)
Run 400 Meters
20 Chest To Bar Pull-ups
10 Squat Cleans (155lbs/105)
Run 200 Meters
10 Chest Bar Pull-ups
5 Squat Clean & Jerk (175lbs/115lbs)
Run 100 Meters
We will begin judging Open WOD 17.5 at the conclusion of the 8:30a class.

Friday, March 24, 2017

Friday 170324

CrossFit Games Open WOD 17.5

10 Rounds For Time:
9 Thrusters
35 Double-unders
40 minute time cap

Rx'd (16 yrs-54 yrs)
Men: 95 lbs
Women: 65lbs

Rx'd Masters (55yrs+)
Men: 65lbs
Women: 45lbs

Thursday, March 23, 2017

Thursday 170323

Rest day or make up a missed WOD. Work on mobility.
Get prepped for the CrossFit Games Open WOD 17.5
OR,
Strength:
Dead-lift
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65%
5 reps @ 75 %
Max reps @ 85%
WOD:
In 12 minutes complete as many rounds as possible:
15 Kettlebell Swings (55lbs/35lbs)
1 Rope Climb, 15 ft
Run 100 meters

Wednesday, March 22, 2017

Wednesday 170322

Strength:
In 6 minutes complete as many Strict Dead Hang Pull-ups as possible. NO KIPPING. NO SWINGING.
Legs straight. Body in hollow position.
WOD:
21-15 -9  rep rounds for time:
Hand Release Push-ups
Box Jumps (24"/20")
Handstand Push-ups

Tuesday, March 21, 2017

Tuesday 170321

Strength:
Front Squat
5 x 3 reps @ 70%, 75%, 80%, 85%, 90%
Rest 90 seconds between sets
WOD:
10 Minute AMRAP
10 DB Thrusters (50/35) Masters 55+ (35/20)
30 Double Unders

Monday, March 20, 2017

Monday 170320

Strength:
Push Jerk Press
5 reps each @ 65% & 70%
3 reps each @ 75% & 80%
2 reps each @ 85% & 90%
Rest 90 seconds between sets
WOD:
In 8 minutes complete as many rounds as possible of
14 Kettlebell Snatches, alternating arms (55/35)
10 Toes to Bar

Sunday, March 19, 2017

Sunday 170319

CrossFit Games Open WOD 17.4. Make up a missed WOD. Mobility.

Saturday, March 18, 2017

Saturday 170318


8 minutes: Max Calorie Row
Rest 2 minutes
8 minutes Max Calorie on Air Bike
Rest 2 minutes
8 minutes: 200 meter Shuttle Runs (100 out/100 back)

CrossFit Games WOD 17.4 judging will begin at the conclusion of the 8:30a class

Friday, March 17, 2017

Friday 170317

CrossFit Games Open WOD 17.4

Thursday, March 16, 2017

Thursday 170316

Rest Day for those registered for the CrossFit Open
WOD:
10-9-8-7-6-5-4-3-2-1
Back Squat (145/105)
Power Clean (145/105)
Rest 1 minute between rounds

Wednesday, March 15, 2017

Wednesday 170315

Strength:
Hang Power Snatch
5 x 3 Reps
Increase load on each set
WOD:
50-40-30-20-10 rep rounds for time:
Russian KB Swings
Double-unders

Tuesday, March 14, 2017

Tuesday 170314

Strength:
Shoulder Press
5 x 3 reps
Increase weight on each set.
Rest 90 seconds between sets
WOD:
Complete as many rounds and reps as possible in 15 minutes:
2 Rounds:
3 Single Arm DB Overhead Squat (Right)
3 Single Arm DB Overhead Squat (Left)
6 Pull-ups
2 Rounds:
6 Single Arm DB Overhead Squat (Right)
6 Single Arm DB Overhead Squat (Left)
9 Pull-ups
2 Rounds:
9 Single Arm DB Overhead Squat (Right)
9 Single Arm DB Overhead Squat (Left)
12 Pull-ups
2 Rounds:
12 Single Arm DB Overhead Squat (Right)
12 Single Arm DB Overhead Squat (Left)
15 Pull-ups
Men use 50lbs. Women use 35lbs
Masters 55+: men 35lbs/women 20lbs

Monday, March 13, 2017

Monday 170313

Strength:
Deadlift
5-5-3-3-3-1-1-1-1 reps
WOD:
Tabata Double-unders

Sunday, March 12, 2017

Sunday 170312

CrossFit Open WOD 17.3. Make up a missed WOD. Mobility.

Saturday, March 11, 2017

Saturday 170311

For Time:
Run 200 meters
Rest 30 seconds
Run 400 meters
Rest 60 seconds
Run 600 meters
Rest 90 seconds
Run 800 meters

Judging for 17.3 begins at the conclusion of the 8:30a class

Friday, March 10, 2017

Friday 170310

CrossFit Games Open WOD 17.3

Thursday, March 9, 2017

Thursday 170309

Rest Day for those registered to compete in the CrossFit Open

21-15-9 rep rounds for time:
Bench Press (135/95)
Squat Clean (135/95)

Wednesday, March 8, 2017

Wednesday 170308

3 Rounds For Time:
Run 400 Meters
30 Wall Balls(20/14)
50 Double-unders

Tuesday, March 7, 2017

Tuesday 170307

Strength:
15 minutes to establish a 1RM Thruster
WOD:
Row 15 Calories
15 DB Thrusters (Use same weights as in the CF Open)
3 15 ft Rope Climbs
Row 12 Calories
12 DB Thrusters
2 15 ft Rope Climbs
Row 9 Calories
9 DB Thrusters
1 15 ft Rope Climbs

Monday, March 6, 2017

Monday 170306

4 Rounds For Time:
Run 200 Meters
8 Strict Handstand Push-ups
16 Kettlebell Swings (55/35)
24 AbMat Sit-ups

Sunday, March 5, 2017

Sunday 170305

CrossFit Game Open WOD 17.2. Olympic Lifting. Mobility.

Saturday, March 4, 2017

Saturday 170304

Team WOD
5 person Teams
24 minute AMRAP
100 Meter  Farmers Walk (70lb/45lb)DB's or KB's
Max Rep Push-up
Max Rep Lateral Box Shuffle
Max Rep Supine Ring Pulls
Air Bike- Max Calories

Friday, March 3, 2017

Friday 170303

CrossFit Games Open WOD 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells, scaled: 35lb DBs, hanging knee raises, pull-ups
Women use 35-lb. dumbbells, scaled: 20lb DBs, hanging knee raises, pull-ups
55yrs + Rx:
Men use 35lb DBs, Toes To Bar, Chest To Bar Pull-ups
Women use 20lb DBs, Toes To Bar, Chest To Bar Pull-ups
55yrs + Scaled:
Men: 20 lb DBs, sit-ups, Jumping Chest To Bar Pull-ups
Women: 10lb DBs, sit-ups, Jumping Chest To Bar Pull-ups

Thursday, March 2, 2017

Thursday 170302

Rest Day For Those Registered For the 2017 CrossFit Open
For time:
25-20-15-10
Double-unders
Medicine Ball Cleans (20/14)
Medicine Ball Sit-ups (20/14)

Wednesday, March 1, 2017

Wednesday 170301

Strength:
Power Clean
5 x 5 @ 85% of 1 RM
WOD:
10 minute AMRAP:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating