Wednesday, December 12, 2018

Thursday 181213

4 Rounds For Time:
Row 500 Meters
25 Push-ups
25 Toes To Bar

Tuesday, December 11, 2018

Wednesday 181212

Strength:
10 minute EMOM
1 Power Clean + 1 Hang Squat Clean +1 Push Jerk  + 1 Split Jerk @65%
WOD:
For Time:
6-5-4-3-2-1
Power Cleans @ 75% of 1RM
Bar Muscle-ups

Monday, December 10, 2018

Tuesday 181211

5 Rounds For Time:
Run 400 Meters
50 Double-unders
15 Burpee Box Jump Overs

Sunday, December 9, 2018

Monday 181210

Strength:
15 minutes to establish a heavy 4 Rep Overhead Pause Squat. (hold 3 seconds at the bottom)
WOD:
12 minute EMOM (3 rounds)
Minute 1: Max Rep Strict Pull-ups
Minute 2: 12 Wall Balls (20/14)
Minute 3: 3- Max Rep Strict Ring Dips
Minute 4: 12 Wall Balls

Saturday, December 8, 2018

Sunday 181209

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

Friday, December 7, 2018

Saturday 181208

Teams of 4
20 Minute AMRAP/REP
1. Row 20 Calories (rabbit)
2. Max Rep Dumbbell Hang Squat Cleans (50/35)
3. Max Rep Handstand Push-ups
4. Rest

Thursday, December 6, 2018

Friday 181207

2018 Crossfit Stillwater Fall Classic WOD 18.5

2011 CrossFit Games Open WOD 11.1

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:

Wednesday, December 5, 2018

Thursday 181206

‘Cindy’
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Tuesday, December 4, 2018

Wednesday 181205

5 Rounds For Time:
Run 400 Meters
20 Box Jumps (24/20)
20 Walking Lunge Steps

Monday, December 3, 2018

Tuesday 181204

Strength:
1 Rep Max Weighted Pull-up
1 Rep Max Weighted Ring Dip
WOD:
9 minute AMRAP:
6 Chest To Bar Pull-ups
3 Strict Handstand Push-ups

Sunday, December 2, 2018

Monday 181203

For Time:
50-35-20
Air Bike (Calories)
Russian Kettlebell Swings (55/35)
Double-unders

Saturday, December 1, 2018

Sunday 181202

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