Thanksgiving Day: Nov.22
9a Class Only

Saturday, November 17, 2018

Sunday 181118

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

Friday, November 16, 2018

Saturday 181117

'Murph'
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 squats
Run 1 Mile
Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.

Thursday, November 15, 2018

Friday 181116

CrossFit Stillwater Fall Classic WOD 18.3 is:


WORKOUT 17.3
 Prior to 8:00, complete:
  3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
 Then, 3 rounds of:
  7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
 *Prior to 12:00, 3 rounds of:
  8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
 *Prior to 16:00, 3 rounds of:
  9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
 *Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
 Prior to 24:00, 3 rounds of:
  11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes
Rx:
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.
 
Scaled:
 Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
 
Masters 55+ Rx:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.
 
Masters 55+ Scaled:
 Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Wednesday, November 14, 2018

Thursday 181115

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

Tuesday, November 13, 2018

Wednesday 181114

'Bradshaw'
10 Rounds For Time:
3 Handstand Push-ups
6  Dead-lifts (225/155)
12 Pull-ups
24 Double-unders

Monday, November 12, 2018

Tuesday 181113

'Helton'
3 Rounds For Time: morning
Run 800 Meters
30 Dumbbell Squat Cleans (50lb DBs/35lb DBs)
30 Burpees

Sunday, November 11, 2018

Monday 181112

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

Saturday, November 10, 2018

Sunday 181111

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

Don't Forget Michaela's wedding is at 4p.

Friday, November 9, 2018

Saturday 181110

3 Rounds For Time:
Run 400 Meters
8 Dead-lifts (255/185)
10 Burpee Pull-ups
12 Single Arm Kettlebell Thrusters- 6 right arm/6 left arm (55/35)
14 Box Jumps (24/20)

Thursday, November 8, 2018

Friday 181109

CrossFit Stillwater Fall Classic WOD 18.2
 
CROSSFIT GAMES OPEN WORKOUT 14.3



MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch
MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Wednesday, November 7, 2018

Thursday 181108

For Time:
Air Bike,1,000 Meters
1 Rope Climb
Air Bike,1,000 Meters
2 Rope Climbs
Air Bike,1,000 Meters
3 Rope Climbs
Air Bike,1,000 Meters
4 Rope Climbs

Tuesday, November 6, 2018

Wednesday 181107

Strength:
Dead-lift
3 x 5 reps @ 85% of 1 RM
WOD:
12 minutes AMRAP
7 Box Jumps (30”/24”)
14 Kettlebell Swings (70/55)

Monday, November 5, 2018

Tuesday 181106

Tabata Push Jerk(95/65)
Rest 3 minutes
Tabata Chest To Bar Pull-up
Rest 3 minutes
Tabata Push-up
Rest 3 minutes
Tabata Hang Power Snatch (95/65)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 95 lb.
Women: 65 lb.

Sunday, November 4, 2018

Monday 181105

Back Squat
5 x 5 reps
Increase weight on each set if possible.
WOD:
7 minute AMRAP
20 Dumbbell Push Presses
40 Double-unders
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Saturday, November 3, 2018

Sunday 181103

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

Friday, November 2, 2018

Saturday 181103

Teams of 4:
4 Rounds For Time:
1. Run 400 Meters
2. 15 Burpee DB Cleans (50/35)
3. 15 Pull-ups
4. Rest

Thursday, November 1, 2018

Friday 181102

CrossFit Stillwater Fall Classic WOD 1:

CF Games Open WOD 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap