CrossFit Stillwater Fees Are Due By The 10th

Monday, January 22, 2018

Tuesday 180123

5 Rounds For Time:
50 Double-unders
10 Strict Handstand Push-ups
1 Rope Climb

Sunday, January 21, 2018

Monday 180122

Strength:
15 minutes to establish a 1RM Back Squat
WOD:
3 Rounds For Time:
Run 200 Meters
15 Kettlebell Swings (70/55)
7 Burpee Chest To Bar Pull-ups

Saturday, January 20, 2018

Sunday 180121

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

Friday, January 19, 2018

Saturday 180120

For Time:
Partner Kettlebell DT
Each partner completes 5 rounds.
12 KB Deadlifts
9 Hang Cleans
6 Shoulder To Overheads
Men use a pair of 55lb KBs. Women use a pair of 35lb KBs
Partner 1 does one round of  Kettlebell 'DT'
Partner 2 Rows for Max Calories
Partners trade stations when partner 1 completes one round of Kettlebell 'DT'.

Thursday, January 18, 2018

Friday 180119

Run 400 Meters
50 ft Walking Lunge With Bumper Plate Overhead (45/25)
21 Burpees Onto Bumper Plate
Run 400 Meters
50 ft Walking Lunge With Bumper Plate Overhead (45/25)
15 Burpees Onto Bumper Plate
Run 400 Meters
50 ft Walking Lunge With Bumper Plate Overhead (45/25)
9 Burpees Onto Bumper Plate

Wednesday, January 17, 2018

Thursday 180118

Crossfit Games Open WOD 14.4
14 minute AMRAP
Row, 60 Calories
50 Toes To Bar
40 Wall Balls (20/14), Teens & Masters 55+ (20lbs/9ft/10lbs/9ft)
30 Cleans (power, squat, muscle or split)(135/95) Teens & Masters 55+(115/65)
20 Ring Muscle-ups

Tuesday, January 16, 2018

Wednesday 180117

Perform one set every 2 minutes for 20 minutes
2 Power Snatch + 1 Overhead Squat
Sets 1-2 @ 60%
Sets 3-4 @ 65%
Sets 5-6 @ 70%
Sets 7-8 @ 75%
Sets 9-10 @ 80%

Shoulder Press
4 x 10 reps @ 70%

Monday, January 15, 2018

Tuesday 180116

For Time:
42-30-18
Air Bike, Calories
Box Jumps (24/20)
AbMat Sit-ups

Sunday, January 14, 2018

Monday 180115

Strength:
Clusters, touch & go.
5 x 3 reps
Do not drop the barbell
Increase weight on each set
A 'Cluster' is a squat clean-thruster
WOD:
'Jackie'
For Time:
Row, 1,000 Meters
50 Thrusters (45/33)
30 Pull-ups

Saturday, January 13, 2018

Sunday 180114

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

Friday, January 12, 2018

Saturday 180113

4 person teams complete three rounds each of:
Row 500 Meters
30 Thrusters (95/65 lbs)
20 Burpees
Rest
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
If you do this WOD solo, rest 3 minutes between rounds.

Thursday, January 11, 2018

Friday 180112

Strength:
Back Squat:
5 X 5 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
Rotate through each exercise for 8 rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Wednesday, January 10, 2018

Thursday 180111

For time:
40/35 Calories, Air Bike
20 Ring Dips
40 American Kettlebell Swings (55/35)
20 Ring Dips
40/35 Calories, Air Bike

Tuesday, January 9, 2018

Wednesday 180110

CrossFit Games Open 11.5
20 minute AMRAP:
5 Power Cleans (145/100)
10 Toes To Bars
15 Wall Balls (20/14)

Monday, January 8, 2018

Tuesday 180109

Strength:
Dead-lift
5 X 5
Increase weight on each set
Rest 2 minutes between sets
WOD:
5 Rounds for time of:
15 Kettlebell Swings (70/55)
10 Burpees
5 Ring Muscle-ups

Sunday, January 7, 2018

Monday 180108

Strength:
15 minutes to establish a 1 RM Snatch
WOD:
12 minute AMRAP
1 Squat Snatch @ 75% of Snatch
3 Clean & Jerks (75% of Snatch)
30 Double-unders

Saturday, January 6, 2018

Sunday 180107

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

Friday, January 5, 2018

Saturday 180106

Team WOD:
4 Person Teams
20 Shoulder To Overhead (135/95)
20 Box Jumps (24/20)
30 Pull-ups
50 Double-Unders
Air Bike 500 Meters
Then,
Air Bike 500 Meters
50 Double-Unders
30 Pull-ups
20 Box Jumps (24/20)
20 Shoulder To Overhead (135/95)

All 4 members will work their way through the exercises at the same time, but must start one at a time and may not move on to the next excercise untill the member ahead of them has finished it. The entire team must complete moving through the first series of excercises before the first member can begin working through the second series

Thursday, January 4, 2018

Friday 180105

Strength:
Front Squat
5 X 5 reps @ 80%
WOD:
8 minute AMRAP
2 Power Cleans (135/95)
4 Thrusters (135/95)
6 Pull-ups

Wednesday, January 3, 2018

Thursday 180104

10 rounds:
Row or Air Bike (Calories)
45 seconds Fast
90 seconds at a recovery pace

Tuesday, January 2, 2018

Wednesday 180103

Strength:
8 sets:
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight on each set
WOD:
For Time
21-15-9 reps
Overhead Squat (105/75)
Chest To Bar Pull-ups

Monday, January 1, 2018

Tuesday 180102

5 Rounds For Time:
Row, 15 Calories
30 Double-unders
10 Burpee Box Jump Overs (24/20)
15 Wall Balls (20/14)