CrossFit Stillwater Fees Are Due By The 10th

Wednesday, August 16, 2017

Thursday 170817

Strength:
Close Grip Bench Press
10 reps @ 60%
2 x 8 reps @ 70%
2 x 6 reps @ 80%
4 reps @ 90%
WOD:
Row 500 meters for time
Rest 2 minutes
Row 500 meters for time

Tuesday, August 15, 2017

Wednesday 170816

WOD 1:
"Bar Fight"
15 minute time cap
12 clean and jerks
Then, 2 rounds of:
  15 toes-to-bars
  12 chest-to-bar pull-ups
Then, 12 clean and jerks
Men: 155lbs/Women 105 lbs
WOD 2:
8 Rounds (32 intervals):
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Monday, August 14, 2017

Tuesday 170815

WOD 1:
For Time:
Run 1 Mile
(Run from the gym to Meditations driveway and back)
Rest 7 minutes
WOD 2:
21-15-9 rep rounds for time:
Ring Push-ups
Back Squat (165/115)

Sunday, August 13, 2017

Monday 170814

For Time On Each Couplet
12-9-6
Power Cleans (95/65)
Pull ups
Rest 2 min
9-6-3
Power Cleans (135/95)
Chest to Bar
Rest 2 min
6-4-2
Power Cleans (185/135)
Bar Muscle ups

Saturday, August 12, 2017

Sunday 170813

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

Friday, August 11, 2017

Saturday 170812

In Front Of A Clock Set For 27 Minutes:
0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

Thursday, August 10, 2017

Friday 170811

4 Rounds For Time:
25 Kettlebell Swings (55/35)
Handstand Walk, 25 Ft
25 AbMat Sit-ups

Wednesday, August 9, 2017

Thursday 170810

Strength:
Front Squat
5 reps @ 65%, 75%, 85%
3 reps @ 90%, 95%
WOD:
12 minute AMRAP
6 Burpee Pull-ups
12 Front Rack DB Walking Lunges (50lb DB's/35lb DB's)

Tuesday, August 8, 2017

Wednesday 170809

For Time:
Air Bike, 30/20 Calories
100 Double-unders
50 DB Snatches, alternating (50/35) Masters 50 yrs + (35/25)
100 Double-unders
Air Bike, 30/20 Calories

Monday, August 7, 2017

Tuesday 170808

For Time:
Run 800 Meters
30 Squat Cleans (95/65)
Run 400 Meters
20 Squat Cleans (135/95)
Run 200 Meters
10 Squat Cleans (185/115)

Sunday, August 6, 2017

Monday 170807

Strength:
15 minutes to establish a 1 RM Thruster
WOD:
Fran
21-15-9 rep rounds for time:
Thrusters (95/65) scale: 60% of 1 RM
Pull-ups

Saturday, August 5, 2017

Sunday 170806

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

Friday, August 4, 2017

Saturday 170805

3 Rounds For Time:
Run 400 Meters
10 Strict Handstand Push-ups
20 Pistols (alternating)
30 Sit-ups

Thursday, August 3, 2017

Friday 170804

Strength:
Dead-lift
4 x 5 reps @ 75%
WOD:
'Christine'
3 Rounds For Time:
Row 500 Meters
12  Dead-lifts (Bodyweight)
21 Box Jumps (24/20)

Wednesday, August 2, 2017

Thursday 170803

20 Minute AMRAP
5 Bar Muscle-ups
10 Push-ups
5 Squat Snatches (135/95) Masters 55 yrs + (115/75)

Tuesday, August 1, 2017

Wednesday 170802

Strength:
Shoulder Press
3 x 5 reps @ 85%
WOD:
1 Hang Power Clean & Jerk (135/95), masters 55 yrs+ (115/75)
30 Double-unders
2 Hang Power Clean & Jerks
30 Double-unders
3 Hang Power Clean & Jerks
30 Double-unders
4 Hang Power Clean & Jerks
30 Double-unders
5 Hang Power Clean & Jerks
30 Double-unders
6 Hang Power Clean & Jerks
30 Double-unders
7 Hang Power Clean & Jerks
30 Double-unders
8 Hang Power Clean & Jerks
30 Double-unders
9 Hang Power Clean & Jerks
30 Double-unders
10 Hang Power Clean & Jerks
30 Double-unders