CrossFit Stillwater Fees Are Due This Week

Tuesday, June 19, 2018

Wednesday 180620

20 Minute AMRAP
20 Kettlebell Swings (55/35)
15 Burpees
10 Toes To Bar

Monday, June 18, 2018

Tuesday 180619

Strength:
Back Squat
4 X 5 reps
WOD:
9 minute AMRAP
5 Dumbbell Box Step Overs (50lb DBs/35lb DBs) (24"/20")
10 Strict Pull-ups
20 Wall Balls (20/14)

Sunday, June 17, 2018

Monday 180618

Strength:
Push Press
6 X 3 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Run 200 Meters
50 Double-unders
12 Clean & Jerks (115/85) (95/65)

Saturday, June 16, 2018

Sunday 180617

Father's Day
WE ARE CLOSED
 Go Spend some time with your dad.

Friday, June 15, 2018

Saturday 180616

3 Person Team WOD
20 minute AMRAP
Station 1: 1 round of Cindy
                     5 Pull-ups
                     10 Push-ups
                     15 Squats
Station 2: Max rep Hang Power Cleans (115/75)
Station 3: Rest.

The timer is the person doing Cindy.

Thursday, June 14, 2018

Friday 180615

'Jack"
20 minute AMRAP
10 Push Presses (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)

Wednesday, June 13, 2018

Thursday 180614

For Time:
10,000 Meters Any Way You Want
Combination of Row, Bike, Run.*
*40 minute time cap

Tuesday, June 12, 2018

Wednesday 180613

Strength:
15 minutes to work up to a heavy single "Bear Complex"
Bear Complex consists of the following without dropping the bar:
Power Clean-Front Squat-Push Press-Back Squat-Behind The Neck Push Press
WOD:
Five Rounds For Time:
10 Chest To Bar Pull-ups
20 Push-ups
30 Double-unders

Monday, June 11, 2018

Tuesday 180612

Dead-Lift
5-5-5-5-5-5
Increase weight on each set
Rest as needed between each set

Sunday, June 10, 2018

Monday 180611

Strength:
15 minutes to establish a 1 RM Squat Snatch
WOD:
For Time:
15-12-9-6-3
Squat Snatches @ 50% of 1 RM
Pull-ups
Run 200 Meters

Saturday, June 9, 2018

Sunday 180910

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

Friday, June 8, 2018

Saturday 180609

Teams of 4
5 rounds for time and reps:
Row, 12/10 Calories (timer)
Max rep Wall Balls (20/14)
Max Rep Ring Push-ups
Rest

Thursday, June 7, 2018

Friday 180608

Three Rounds For Time:
50 Double-unders
30 Knees To Elbows
Single Arm Kettlebell Overhead Walking Lunge (55/35), 20 steps (switch arms after 10 steps)

Wednesday, June 6, 2018

Thursday 180607

For Time:
Run 400 Meters
21 Overhead Squats 95/65)
21 Pull-ups
Run 400 Meters
15 Overhead Squats 95/65)
15 Pull-ups
Run 400 Meters
9 Overhead Squats 95/65)
9 Pull-ups

Tuesday, June 5, 2018

Wednesday 180606

'Marguerita'
50 reps for time:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Monday, June 4, 2018

Tuesday 180605

For time:
100-80-60-40-20
Double Unders
5-4-3-2-1
Rope Climbs
15-12-9-6-3
Burpee Box Jump Overs (24/20)

Sunday, June 3, 2018

Monday 180604

5 Rounds For Time:
Run 400 Meters
30 AbMat Sit-ups
15 Dead-lifts (225/155)

Saturday, June 2, 2018

Sunday 180603

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

Friday, June 1, 2018

Saturday 180602

Partner WOD
Teams of 2
25 minute AMRAP
Partner 1: Row for max calories
Partner 2:
5 Toes To Bar
10 Push-ups
15 Overhead Squats (75/55)
Partner 2 is the "timer"
Score is total calories rowed

Thursday, May 31, 2018

Friday 180601

For Time:
21-18-15-12-9
Wall Ball Shots
50 Foot Handstand Walk

Wednesday, May 30, 2018

Thursday 180531

8 Rounds (16 intervals) of:
Tabata Hang Power Snatch (75/55)
Tabata Pull-ups
Rest 8 minutes
8 Rounds (16 intervals) of:
Tabata Toes To Bar
Tabata Double-unders

Tuesday, May 29, 2018

Wednesday 180530

7 Rounds For Time:
7 Squat Cleans (155/105)
14 Handstand Push-ups

Monday, May 28, 2018

Tuesday 180529

30 minute AMRAP
Row 750 Meters
100 Meter Farmer's Carry (2-55lb KBs/2-35lb KBs)

Sunday, May 27, 2018

Monday 180528

MEMORIAL DAY 9A ONLY

'Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
If you have a 20 pound vest wear it.

Saturday, May 26, 2018

Sunday 180527

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

Friday, May 25, 2018

Saturday 180526

Teams of 2
10 Rounds For Time:
Alternate teammates upon completion of each round
15 Sit-Ups
12 calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Burpees

Thursday, May 24, 2018

Friday 180525

Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
9 minute AMRAP
5 Push Jerk (135/95)
10 Box Jumps (24/20)
30 Double-unders

Wednesday, May 23, 2018

Thursday 180524

Strength:
15 minutes to establish a 1 RM Shoulder Press
WOD:
21-15-9 rep rounds for time
Ring Dips
Sumo Dead-lift High Pull (95/65)

Tuesday, May 22, 2018

Wednesday 180523

'Rankel'
20 minute AMRAP
6 Dead-lifts (225/155)
7 Burpee Pull-ups
10 Kettlebell Swings (70/55)
Run 200 Meters

Monday, May 21, 2018

Tuesday 180522

Strength:
15 minutes to establish a 1 RM Dead-lift
WOD:
3 Rounds For Time
30 Kettlebell Swings (55/35)
20 Alternating Jumping Split Squats

Sunday, May 20, 2018

Monday 180521

15 minutes to establish a 1 RM Power Clean
WOD:
12 minute AMRAP
15 Burpees
12 DB Thrusters (50/35) (35/20)
9 Strict Pull-ups

Saturday, May 19, 2018

Sunday 180520

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

Friday, May 18, 2018

Saturday 180519

Back Squat
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
10 minute AMRAP With a Partner:
Partner 1:
10 Dead-lifts (225/155 lb)
10 Box Jumps (30/24 in)
Partner 2:
Kettlebell Hold in Bottom of Squat (53/35 lb)

Alternate each round

Thursday, May 17, 2018

Friday 180518

Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65%
Rest 1 minute between sets
WOD:
10 minute EMOM:
6 Hang Power Snatches (135/95)
6 Push-ups

Wednesday, May 16, 2018

Thursday 180517

Shoulder Press
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Run 1 Mile for time

Tuesday, May 15, 2018

Wednesday 180516

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Time:
Air Bike, 12/8 Calories
8 Burpee Box Jump Overs (24/20)
12 Chest To Bar Pull-ups
8 Strict Handstand Push-ups

Monday, May 14, 2018

Tuesday 180515

Strength:
Shoulder Press
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
Run 400 Meters
25 Medicine Ball Cleans(20/14)

Sunday, May 13, 2018

Monday 180514

Strength:
Power Clean
5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
'Annie'
50-40-30-20-10 rep rounds for time:
Double-unders
Sit-ups

Saturday, May 12, 2018

Sunday 180513

We are closed today for Mother's Day.

Friday, May 11, 2018

Saturday 180512

Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
"Fireball”
Teams of 3:
30 minute AMRAP:
Row 100/75 Calories
75 Wallballs (20/14)
50 Power Cleans (115/85)
Add (20/10) to barbell each round.

Athletes will split up the work in this workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that athletes are capable of completing 20+ repetitions if they needed to.

Thursday, May 10, 2018

Friday 180511

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
Air Bike, 21 Calories
15 Toes To Bar
9 Box Jumps (30/24)

Wednesday, May 9, 2018

Thursday 180510

Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
100 Double-unders
50 Air Squats
40 Situps
30 Push-ups
20 Pull-ups

Tuesday, May 8, 2018

Wednesday 180509

Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
For Time:
Air Bike 750 Meters
Then,
5 Rounds:
5 Dead-lifts (255/185)
5 Lateral Burpees Over The Bar
Then,
Air Bike 750 Meters

Monday, May 7, 2018

Tuesday 180508

Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
For Time:
10 Strict Pull-ups
Single Arm Overhead Walking Lunge, 30 Steps (switch arms after 15 steps)
10 Strict Pull-ups
20 Alternating Kettlebell Snatches (55/35)
10 Strict Pull-ups
10 Turkish Get-ups (5 right/5 left) (55/35)
10 Strict Pull-ups

Sunday, May 6, 2018

Monday 180507

Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
Three 3-minute AMRAPs
3 minute AMRAP
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Knees-to-Elbows
1 minute Rest, then repeat (3 times total)

Saturday, May 5, 2018

Sunday 180506

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

Friday, May 4, 2018

Saturday 180505

Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
AGOQ Workout 3
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Thursday, May 3, 2018

Friday 180504

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
AGOQ Workout 4
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches
Men: 165 lb.
Women: 115 lb.

Scaling
This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.

Intermediate Option
Complete as many rounds as possible in 5 minutes of:
6 handstand push-ups
4 burpees
2 snatches
Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 5 minutes of:
6 push-ups
4 burpees
2 snatches
Men: 95 lb.
Women: 65 lb.

Wednesday, May 2, 2018

Thursday 180503

Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
8 Rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Rocks
Tabat Side Plank

Tuesday, May 1, 2018

Wednesday 180502

Wednesday:
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
AGOQ Workout 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans
Men: 245 lb.
Women: 170 lb.
Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.
Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
Beginner Option
4 rounds for time of:
15 ring rows
5 cleans
Men: 95 lb.
Women: 65 lb.

Monday, April 30, 2018

Tuesday 180501

Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
21-15-9 rep rounds for time:
Overhead Squat (95/65)
Ring dips

Sunday, April 29, 2018

Monday 180430

Monday:
Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
9 minute AMRAP/AMREP
50 Wall Balls
40 Toe To Rings
30 KettleBell Swings (55/35)
20 Burpees
10 Bar Muscle-ups

Saturday, April 28, 2018

Sunday 180429

You Decide:
1. Rest Day
2. Olympic Lifting
3. Make up a missed WOD
4. Mobility
5. Work on gymnastics skills

Friday, April 27, 2018

Saturday 180428

Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Max Reps At Each Station:
1 minute: Kettlebell Swings (70/55)
1 minute: Double-unders
1 minute: Pull-ups
1 minute: Sit-ups
1 minute: Box Jumps (24/20)
Rest 1 minute after each round

Thursday, April 26, 2018

Friday 180427

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
For Time:
Row 2,000 Meters

Wednesday, April 25, 2018

Thursday 180426

Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
'Fran'
21-15-9 rep rounds for time:
Thrusters (95/65)
Pull-ups

Tuesday, April 24, 2018

Wednesday 180425

3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
12 minute AMRAP
Run 100 Meters
6 Burpee Box Jumps
12 Alternating Kettlebell Snatches (55/35)

Monday, April 23, 2018

Tuesday 180424

Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
20 Push-ups
30 Sit-ups
Row, 40 Calories

Sunday, April 22, 2018

Monday 180423

Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
21-15-9 rep rounds for time:
Front Squat (95/65)
Toes To Bar

Saturday, April 21, 2018

Sunday 180422

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

Friday, April 20, 2018

Saturday 180421

Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
25 Strict Pull-ups
50 Hand Release Push-ups
Run 800 Meters

Thursday, April 19, 2018

Friday 180420

Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
5 Rounds For Time:
20 Double-unders
10 Double Kettlebell Thrusters (pick weight)
10 Knees To Elbows

Wednesday, April 18, 2018

Thursday 180419

Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 x 400 Meter Runs
Rest 60 seconds between each run

Tuesday, April 17, 2018

Wednesday 180418

Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Every minute on the minute for 10 minutes alternate between:
Row, 12 Calories
12 Push-ups

Monday, April 16, 2018

Tuesday 180417

Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
9 minute AMRAP
6 Wall Balls (20/14)
6 Burpees

Sunday, April 15, 2018

Monday 180416

This week we kick off a 6 week 'Keep It Simple Stupid' strength program.

If a lift has been successfully performed 3x5 at 85%, then add 5-10 pounds to the power clean, squat, and deadlift and 2-5 pounds for the shoulder press.

If any lift has been missed at 85% of 1 RM, reduce the load 10%.
Example: 1 RM Shoulder Press is 100 lbs . 65%=65lbs, 75%=75lbs, 85%=85lbs. If 3x5 at 85% is successfully completed, then loads would be based off 100lbs + 2-5lbs. So 65%=68.25(70) lbs, 75%=73.5 (75)lbs, 85%=89.25 (90)lbs.
If the 3x5 at 85% had a missed lift, then reduce the 100lbs by 10% (90 lbs) and start over.

Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
7 minute AMRAP
12 Kettlebell Swings (55/35)
6 Chest To Bar Pull-ups

Saturday, April 14, 2018

Sunday 180415

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

Friday, April 13, 2018

Saturday 180414

16th Annual Run/Walk For The Thin Blue Line
Or
Run 5K on your own

16th Annual Walk/Run For The Thin Blue Line

Race Info

Location: Boomer Lake Shelter #2 Stillwater, OK 74075
Time: Saturday, April 14th 2018 9:00am
Course: 5K Certified Road Race Sanctioned by USATF

Thursday, April 12, 2018

Friday 180413

Dallas 5
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
5 minutes of:
Burpees
Then, 5 minutes of:
7 Dead-lifts (155/105)
7 Box Jumps (24/20)
Then, 5 minutes of:
Turkish Get-ups (40 lb DB/25 lb DB)
Then, 5 minutes of:
7 Snatches (75/55)
7 Push-ups
Then, 5 minutes of:
Rowing (calories)

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Wednesday, April 11, 2018

Thursday 180412

Randy
For Time
75 Power Snatches (75/55)

In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty.

He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.

Tuesday, April 10, 2018

Wednesday 180411

'Moore'
20 minute AMRAP
1 Rope Climb
Run 400 Meters
Max Rep Handstand Push-ups

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011, from gunshot wounds suffered on Jan. 23, 2011, when he stopped a stolen vehicle and the driver opened fire.

He is survived by his mother, Jo Ann; father, Spencer; and sister, Carol Bongfeldt.

Monday, April 9, 2018

Tuesday 180410

'Danny'
20 minute AMRAP
30 Box Jumps (24/20!
20 Push Press (115/85)
30 Pull-ups

Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.

Daniel is survived by his wife, Jenni; and daughter, Jojiye.

Sunday, April 8, 2018

Monday 180409

'Scooter'
On a 35-minute clock with a partner, complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift.

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.



Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death.

Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family members and friends. He is preceded in death by his mother, Alice.

Saturday, April 7, 2018

Sunday 180408

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

Friday, April 6, 2018

Saturday 180407

3 person teams
3 Rounds for time:
20 DB Cleans (50/35)
10 Burpee Box Jumps (24/20)
15 Rep Toes To Bar
Everyone starts on DB cleans . You must wait for the person before you to finish the station they are on before you can proceed.

Thursday, April 5, 2018

Friday 180406

Strength:
15 minutes to establish a 1RM Front Squat
WOD:
3 Rounds For Time
Row 20/17 Calories
30 Wall Balls (20/14)
20 Alternating Kettlebell Snatches (55/35)

Wednesday, April 4, 2018

Thursday 180405

Strength:
15 minutes to establish a 1RM Power Clean
WOD:
10-9-8-7-6-5-4-3-2-1
Curtis P’s (95/65)
1-2-3-4-5-6-7-8-9-10
Ring Dips

Tuesday, April 3, 2018

Wednesday 180404

Row 1,000 Meters
Then,
3 Rounds of
50 Double-unders
20 Chest To Bar Pull-ups
10 Power Snatches (135/95)
Then,
Row 1,000 Meters

Monday, April 2, 2018

Tuesday 180403

Strength:
10 minutes to establish a 1RM Push Press
WOD:
For Time:
20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14)
2-4-6-8-10-12-14-16-18-20
Burpees

Sunday, April 1, 2018

Monday 180402

Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
7 minute AMRAP
Row 15 Calories
15 Push-ups

Saturday, March 31, 2018

Sunday 180401

Easter Sunday We Are Closed

Friday, March 30, 2018

Saturday 180331

Teams of 4
25 minute AMRAP
Row, 30/25 Calories
Max Rep Kettlebell Swings (55/35)
Max Rep Medicine Ball Clean-Wall Balls (20/14)
Rest

Thursday, March 29, 2018

Friday 180330

Isabel
For Time:
30 Snatches (135/95)
Rest 7 minutes
Grace
For Time:
30 Clean & Jerks (135/95)

Wednesday, March 28, 2018

Thursday 180329

Strength:
10 minutes to establish a 1RM Shoulder Press
WOD:
'Baseline'
For Time:
Row 500 Meters
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Tuesday, March 27, 2018

Wednesday 180328

5 Rounds For Time:
Run 400 Meters
9 Toes To Bar
6 Chest To Bar Pull-ups
3 Bar Muscle-ups

Monday, March 26, 2018

Tuesday 180327

20 Minutes (4 Rounds)
45 seconds: Max Rep Kettlebell Thrusters(2-35lbKBs/2-25lb KBs)
15 seconds Rest
45 seconds Max Rep Strict Pull-ups
15 seconds Rest
45 seconds Max Rep AbMat Sit-ups
15 seconds Rest
45 seconds Max Rep Double-unders
Rest 1 minute 15 seconds

Sunday, March 25, 2018

Monday 180326

For time:
40 Strict Handstand Push-Ups
20 Overhead Squats (135/95)
*6 minute time cap
At the 7 minute mark. . .
Three rounds for time of:
20 Alternating Pistols
10 Hang Power Cleans (135/95)

Saturday, March 24, 2018

Sunday 180325

CrossFit Games Open WOD 18.5

Friday, March 23, 2018

Saturday 180324

20 minute AMRAP
12 Dead-lifts (225/155)
9 Bench Press (155/105)
6 Power Cleans (135/95)
Use 2 barbells. One for dead-lift and power cleans and one for bench press.

CrossFit Games Open WOD 18.5 will start after the 8:30a class

Thursday, March 22, 2018

Friday 180323

NO 6A CLASS TODAY

CrossFit Games Open WOD 18.5

Wednesday, March 21, 2018

Thursday 180322

NO 6A CLASS TODAY

3 Rounds For Time:
Run 400 Meters
15 Thrusters (105/75)
15 Bar Facing Burpees

Tuesday, March 20, 2018

Wednesday 180321

NO 6A CLASS TODAY

'Nate'
20 minute AMRAP
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)

Monday, March 19, 2018

Tuesday 180320

NO 6A CLASS TODAY

'Nicole'
20 minute AMRAP
Run 400 Meters
Max Rep Pull-ups
Note number of pull-ups completed on each round

Sunday, March 18, 2018

Monday 180319

NO 6A CLASS TODAY

Shoulder Press
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1

Saturday, March 17, 2018

Sunday 180318

NO 6A CLASSES THIS WEEK 3/19-3/23

CrossFit Games Open WOD 18.4

Friday, March 16, 2018

Saturday 180317

For Time:
400 Meter Walking Lunge
Every 50 meters stop and do 5 burpees

CrossFit Games Open WOD 18.4 will start right after the 8:30a class.

Thursday, March 15, 2018

Friday 180316

CrossFit Games Open WOD 18.4   
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
Time cap: 9 minutes

Wednesday, March 14, 2018

Thursday 180315

For Time:
5-4-3-2-1
Rope Climbs
50-40-30-20-10
Sit-ups

Tuesday, March 13, 2018

Wednesday 180314

5 Rounds For Time:
10 Front Squats (165/115)
10 Box Jumps (30/24)
Row, 20 Calories
Rest 2 minutes between rounds.

Monday, March 12, 2018

Tuesday 180313

Every 3 minutes for 30 minutes:
Air Bike, 15 Calories
5 Power Cleans (155/105)
If you fall behind on any 3 minute round, rest on the next 3 minute round before resuming.

Sunday, March 11, 2018

Monday 190312


21-15-9 rep rounds for time:
Dead-lift (225/155)
Ground To Overhead (135/95)
Use a single barbell.

Saturday, March 10, 2018

Sunday 180311

CrossFit Games Open WOD 18.3

Friday, March 9, 2018

Saturday 180310

Helen
3 Rounds For Time:
Run 400 Meters
21 Kettlebell Swings (55/35)
12 Pull-ups

CrossFit Games Open WOD 18.3 will commence after the 8:30a class

Thursday, March 8, 2018

Friday 180309

CrossFit Games Open WOD 18.3

Wednesday, March 7, 2018

Thursday 180308

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Tuesday, March 6, 2018

Wednesday 180307

"Barraza"
18 minute AMRAP:
Run 200 meters
9 Dead-lifts (275/185)
6 Burpee bar muscle-ups

Monday, March 5, 2018

Tuesday 180306

12 minute AMRAP:
4 Shoulder Press
8 Sumo Dead-lift High-pulls
12 Front Squats
Men 75lbs barbell. Women 55lbs barbell

Saturday, March 3, 2018

Monday 180305

5 Rounds For Time:
3 Power Cleans (185/125)
10 Burpee Pull-ups

Sunday 180304

CrossFit Games Open WOD 18.2

Friday, March 2, 2018

Saturday 180303

Thruster 2-2-2-2-2-2-2

CrossFit Games Open WOD 18.2 will commence after the 8:30a class.

Thursday, March 1, 2018

Friday 180302

CrossFit Open WOD 18.2

Wednesday, February 28, 2018

Thursday 180301

'Nasty Girls'
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Tuesday, February 27, 2018

Wednesday 180228

3 Rounds For time:
Run 400 Meters
50 Push-ups
Row 500 Meters
25 Pull-ups

Monday, February 26, 2018

Tuesday 180227

Five rounds for time of:
Run 400 meters
21 Dead-lifts (185/125)

Sunday, February 25, 2018

Monday 180226

Snatch 1-1-1-1-1-1-1 reps

Saturday, February 24, 2018

Sunday 180225

CrossFit Games Open 18.1

Friday, February 23, 2018

Saturday 130224

We will be doing the CrossFit Games Open WOD 18.1 immediately after the 8:30 class until about noon or so.

For Time:
Run 200 Meters
Rest 30 Seconds
Run 400 Meters
Rest 60 seconds
Run 800 Meters
Rest 90 seconds
Run 400 Meters
Rest 60 seconds
Run 200 Meters

Thursday, February 22, 2018

Friday 180223

CrossFit Open WOD 18.1

Wednesday, February 21, 2018

Thursday 180222

Row 200 Meters
21 Push Jerk (135/95)
Row 200 Meters
15 Push Jerks
Row 200 Meters
9 Push Jerks

Tuesday, February 20, 2018

Wednesday 180221

For Time:
63 Double Unders
21 Squat Cleans (135/95)
21 Ring Dips
42 Double-unders
15 Squat Cleans
30 Push-ups
21 Double-unders
9 Squat Cleans
18 Handstand Push-ups

Monday, February 19, 2018

Tuesday 180220

5 Rounds For Time:
15 Toes To Bar
10 Burpee Box Jump Overs (24/20)

Sunday, February 18, 2018

Monday 180219

20 minute AMRAP:
Run 400 Meters
10  Alternating Arm Kettlebell Snatch (55/35)
10 Pull-ups

Saturday, February 17, 2018

Sunday 180218

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

Friday, February 16, 2018

Saturday 180217

2 person teams
20 minute AMRAP
Partner 1: One Round Of Cindy:
                   5 Pull-ups
                  10 Push-ups
                  15 Air Squats
Partner 2: Max Rep Power Clean & Jerks (135/95)
Score is the total number of rounds of Cindy completed plus the number of power clean & jerks.

Thursday, February 15, 2018

Friday 180216

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats

Wednesday, February 14, 2018

Thursday 180215

For Time:
30 Overhead Walking Lunges
30 Knees-To-Elbows
30 Sit-ups
Row, 30 Calories
30 Sit-ups
30 Knees-To-Elbows
30 Overhead Walking  Lunges
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Tuesday, February 13, 2018

Wednesday 180214

7 rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder presses
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Monday, February 12, 2018

Tuesday 180213

21-15-9 reps for time of:
Snatches
Box jumps
Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

Sunday, February 11, 2018

Monday 180212

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters

Saturday, February 10, 2018

Sunday 180211

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

Friday, February 9, 2018

Saturday 180210

Teams of 3
For Time:
Cash In: 150 Calorie Row
12 Rounds:
3 Power Snatches (135/95)
6 Strict Handstand Push-ups
9 Box Jumps (24/20)
Cash Out: Run 800 Meters (together)

Thursday, February 8, 2018

Friday 180209

WOD 1:
Aerobic Power
Air Bike
5 rounds:
2 minutes for Max Calories
Rest 2 minutes (pedal slowly)
Try to achieve the same number of calories on each round.
WOD 2:
3 Rounds For Time:
21 Kettlebell Swings (55/35)
7 Bar Muscle-ups

Wednesday, February 7, 2018

Thursday 180208

Bench Press
5 X 3 reps
Increase weight on each set
WOD:
12 minute AMRAP
10 Toes To Bar
10 Push-ups
100 Meter Run

Tuesday, February 6, 2018

Wednesday 180207

5 Rounds For Time:
7 Thrusters (135/95)
7 Chest To Bar Pull-ups
Row, 15 Calories

Monday, February 5, 2018

Tuesday 180206

WOD 1:
40-30-20-10
Wall Balls (20/14)
Sit-ups
WOD 2:
7 minute AMRAP
3 Dead-lifts (275/185)
5 Lateral Burpees Over Barbell

Sunday, February 4, 2018

Monday 180205

Strength:
5 minute AMREP
Strict Pull-ups
WOD:
20 Minute AMRAP
45 Double-unders
30 Push-ups
15 Power Cleans(115/75)

Saturday, February 3, 2018

Sunday 180204

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

Friday, February 2, 2018

Saturday 180203

3 Rounds For Time:
7 Squat Snatch (135/95)
11 Bar Muscle-ups
50 Double-unders

Thursday, February 1, 2018

Friday 180202

3 Rounds For Time:
Run 800 meters
15 Deadlifts (275/185)
15 Strict Handstand Pushups

Wednesday, January 31, 2018

Thursday 180201

20 minute AMRAP
20 Medicine Ball Cleans (20/14)
60 Double-unders

Tuesday, January 30, 2018

Wednesday 180131

For Time:
Run 800 Meters
30 Hang Power Cleans (95/65)
30 Ring Dips
Run 400 Meters
20 Hang Power Cleans
20 Ring Dips
Run 200 Meters
10 Hang Power Cleans
10 Ring Dips

Monday, January 29, 2018

Tuesday 180130

3 Rounds For Time:
Row, 21 Calories
15 Kettlebell Swings (70/55)
3 Rope Climbs, 15-ft. rope

Sunday, January 28, 2018

Monday 180129

Strength:
15 minutes to establish a 1RM Overhead Squat
WOD:
12 min AMRAP:
30 Double Unders
3-6-9-12-15-18. . . .
Power Snatch (95/65)

Saturday, January 27, 2018

Sunday 180128

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

Friday, January 26, 2018

Saturday 180127

Team WOD
3 person teams
360 Double-unders
90 Ring Dips
60 Power Cleans (165/115)
Each teammate cycles through:
Sets of 60 DU's for 360 reps (120 reps/athlete)
Sets of 15 ring dips for 90 reps (30 reps/athlete)
Sets of 10 power cleans for 60 reps (20 reps/athlete)

Thursday, January 25, 2018

Friday 180126

4 Rounds For Time:
25 Calorie Row
25 Front Squats (95/65)
25 Push Press (95/65)

Wednesday, January 24, 2018

Thursday 180125

WOD 1:
CrossFit Open WOD 18.0
21-15-9 rep rounds for time:
Single Arm DB Snatch (50/35)
Lateral Jump Burpees Over Dumbbell
WOD 2:
21-15-9 rep rounds for time:
Air Bike, Calories
Pull-ups

Tuesday, January 23, 2018

Wednesday 180124

Strength:
Close Grip Bench Press
5 reps @ 75%
5 reps @ 80%
5+ reps @ 85%
Back Squat
5 reps @ 75%
5 reps @ 80%
5+ reps @ 85%
WOD:
12 min AMRAP
250m Row
25 Air Squats

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)