CrossFit Stillwater Fees Are Due By The 10th

Thursday, November 30, 2017

Friday 171201

100 Double-unders
25 Dead-lifts (185/125)
35 Wall Balls (20/14)
75 Double-unders
20 Dead-lifts
30 Wall Balls
50 Double-unders
15 Dead-lifts
25 Wall Balls
25 Double-unders
20 Wall Balls
10 Dead-lifts

Wednesday, November 29, 2017

Thursday 171130

For Time:
1-2-3-4-5-6-7-8-9-10
Strict Handstand Push-up
2-4-6-8-10-12-14-16-18-20
Pistols, alternating legs

Tuesday, November 28, 2017

Wednesday 171129

Strength:
Strict Pull-up Ladder
Perform 1 rep, drop from the bar.
Perform 2 reps, drop from the bar.
Perform 3 reps, drop from the bar. Etc.
Continue until you can no longer do a pull-up.
Must start from dead hang hollow body position to chin over the bar, full extension of the arms at the bottom of each rep.
WOD:
'Rankel'
20 min AMRAP
6 Dead-lifts (225/155)
7 Burpee Pull-ups
10 American KB Swings 70/53
Run 200 Meters

Monday, November 27, 2017

Tuesday 171128

Strength:
Power Clean + Push Jerk
7 reps @70% of Clean & Jerk 1 RM
Good Mornings
5 X 5 reps @20% of Dead lift 1RM
WOD:
For time:
Air Bike,20 Calories
20 Shoulder to Overhead 115/75, master's 55+ (95/55)
20 Toes To Bar
Air Bike, 15 Calories
15 Shoulder to Overhead
15 Toes To Bar
Air Bike, 10 Calories
10 Shoulder to Overhead
10 Toes To Bar

Sunday, November 26, 2017

Monday 171127

Strength:
Snatch
1 rep @70%, 75%, 80%, 85%, 90%
Front Squat
2 X 3 reps @70%
WOD:
9-15-21 rep rounds for time:
Ring Dips
Box Jumps (24/20)

Saturday, November 25, 2017

Sunday 171126

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

Friday, November 24, 2017

Saturday 171125

4 Rounds For Time:
Run 400 Meters Carrying a 20/14lb Medicine Ball
50 Push-ups
35 Medicine Ball Sit-ups (20/14)

Thursday, November 23, 2017

Friday 171124

We will have classes today at 9a and 6p only.

'Viola'
20 minute AMRAP
Run 400 Meters
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)

Wednesday, November 22, 2017

Thursday 171123

Happy Thanksgiving
There will be a 9a class only today

For Time:
50-40-30-20-10
Wall Balls (20/14)
Double Unders

Tuesday, November 21, 2017

Wednesday 171122

4 Rounds For Time:
15 Power Cleans (135/95)
12 Box Jumps (30/24)
18 Toes To Bar

Monday, November 20, 2017

Tuesday 171121

Strength:
Shoulder Press
5-5-5-5-5
Increase weight on each set
Rest 2 minutes between sets
WOD:
Run 400 Meters
21 Pull-ups
Run 400 Meters
15 Chest To Bar Pull-ups
Run 400 Meters
9 Bar Muscle-ups

Sunday, November 19, 2017

Monday 171120

Strength:
Dead-lift
5-5-5-5-5
Increase weight on each set
Rest 2 minutes between sets
WOD:
12 minute AMRAP
Row, 20 Calories
10 Lateral Burpees Over The Rower

Saturday, November 18, 2017

Sunday 171119

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

Friday, November 17, 2017

Saturday 171118

"White"
Five rounds for time of:
3 Rope Climbs
10 Toes To Bar
21 Overhead Walking Lunge Steps (45/25 plate)
Run 400 meters

Thursday, November 16, 2017

Friday 171117

WOD 1:

4 Rounds For Time
7 Wall Climbs
9 Burpees
12 KB Swings (55/35)

WOD 2:
For Time:
Air Bike, 100 Calories

Wednesday, November 15, 2017

Thursday 171116

3 Rounds For Time:
30 Air Squats
10 Hang Power Snatch @ 70% of 1RM
30 Air Squats
10 Hang Power Snatch
30 Air Squats
Rest 3 minutes between rounds

Tuesday, November 14, 2017

Wednesday 171115

Strength:
10 minute EMOM
Hang Power Clean + Hang Squat Clean + Jerk @ 70% of C&J
WOD:
3 Rounds For Time
20 Alternating Kettlebell Cleans (70/55)
15 Ring Dips

Monday, November 13, 2017

Tuesday 171114

Aerobic Power:
Row
8 x 90 seconds
Rest 90 seconds between efforts
Gymnastics:
5 Rounds:
30 second Ring  L-Sit Hold
Rest 30 seconds
30 second Handstand Holds
If possible do free Handstand holds (not against the wall)
Rest 30 seconds

Sunday, November 12, 2017

Monday 171113

Strength:
Overhead Squat
3-3-3-3-3
WOD:
For Time:
50-40-30-20-10
Double-unders
30-24-18-12-6
Alternating DB Snatch (50/35)

Saturday, November 11, 2017

Sunday 171112

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

Friday, November 10, 2017

Saturday 171111

'Murph'
For Time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Thursday, November 9, 2017

Friday 171110

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

Wednesday, November 8, 2017

Thursday 171109

'TK'
20 Minute AMRAP
8 Strict Pull-ups
8 Box Jumps (36/30)
12 Kettlebell Swings (70/55)

Tuesday, November 7, 2017

Wednesday 171108

'Brehm'
For Time:
10 Rope Climbs
20 Back Squats (225/155)
30 Handstand Push-ups
Row, 40 Calories

Monday, November 6, 2017

Tuesday 171107

'McGhee'
30 minute AMRAP
5 Dead-lifts (275/185)
13 Push-ups
9 Box Jumps (24/20)

Sunday, November 5, 2017

Monday 171106

'Sean'
10 Rounds For Time
11 Chest To Bar Pull-ups
22 Front Squats (75/55)

Saturday, November 4, 2017

Sunday 171105

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

Friday, November 3, 2017

Saturday 171104

2 person teams:
2017 CrossFit Team Series Event 2
For time:
120 Double-unders, each, relay
120 Chest-To-Bar Pull-ups, total, sets of 15
120 Hang Power Snatches, total, sets of 15
120 Double-unders, each, relay
Men use 95-lb. barbell
Women use 65-lb. barbell
Cap: 15 minutes

Thursday, November 2, 2017

Friday 171103

2015 Masters Qualifier Event 4
21-15-9 reps for time of:
Deadlifts (225/155)
Box jumps (24/20)
Handstand push-ups

Wednesday, November 1, 2017

Thursday 171102

CrossFit Open WOD 17.5
10 rounds for time of:
9 thrusters (95/65), Masters 55+ (65/45)
35 double-unders