CrossFit Stillwater Will Reopen Monday, May 4th

Class times available for the time being will be 6a, 5p and 6:30p


The following new rules will be in effect for the reopening of CrossFit Stillwater on May 4th:


Class size is limited to 12 athletes and 2 coaches until further notice.


Members must reserve their spot for a class via Signup Genius.

Sign Up Genius:

https://www.signupgenius.com/go/20f0545aca92ea7fd0-crossfit


Only CrossFit Stillwater programming will be permitted until further notice due to social distancing restrictions.



All members must thoroughly wash their hands with soap and water for a minimum of 20 seconds upon entering the gym.


To adhere to required social distancing guidelines no guests or children will be allowed into the gym. Members will not be allowed into the gym until their reserved class time or permitted to do so by staff.


Members and trainers will be required to go home if they show any signs or symptoms.


If you are ill, stay home. You should be fever free (fever being a temp of 100.1 or greater) a minimum of 72 hours without the use of fever reducers and have a negative Covid 19 test prior to returning to the gym.


Members should contact me immediately if you or a family member tests positive for Covid-19.


Workout stations will be marked on the floor to insure as much maximal social distancing as possible during workouts.


Chalk buckets have been removed, so please bring your own chalk.


Mandatory disinfecting by members of all equipment that is used during the workout is requred. Spray bottles of disinfectant and rags will be provided.


Please remember, if you choose to enter the building, just as in any other public entity, you’re risking the possibility of exposure to Covid 19.

Sunday, May 9, 2021

WODs 210509 - 210515

 WODs 5/9 - 5/15

Monday
Strength:
Every 3 minutes for 15 minutes:
Snatch Complex
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch
Start @ 55-65%. Increase weight on each set. Focus on quality
WOD:
3 Rounds For Time
Run 400 Meters
10 Power Snatches (95/65)
15 Bar Muscle-ups (scale: Chest To Bar Pull-ups)

Tuesday:
20 minute AMRAP
Row 600 Meters
25 Wall Balls (20/14)

Wednesday
Strength:
Every 3 minutes for 15 minutes:
Clean & Jerk Complex
1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk
Start @ 55-65%. Increase weight on each set. Focus on quality.
WOD:
5 Rounds For Time
10 Thrusters (95/65)
15 Chest To Bar Pull-ups
30 Double-unders

Thursday
5 Rounds For Time
Air Bike 500 Meters
20 Push-ups
20 Sit-ups
20 Air Squats

Friday
4 Rounds For Time
4 Rope Climbs
14 Burpee Box Jump Overs (24/20)
Saturday
21-18-15-12-9-6-3*
Front Squats (95/65)
Double-unders
Dead-lifts (95/65)
Box Jumps (24/20)
*Begin each round with a 200 meter run

Sunday, May 2, 2021

WODs 210502 - 210508

 5/2-5/8


Monday

Strength:

Every 3 minutes for 15 minutes:

Snatch Complex

1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch

Start @ 50-60%. Increase weight on each set. Focus on quality

WOD:

5 Rounds For Time:

20 Wall Balls (20/14)

5 Power Snatches (115/85)


Tuesday

For Time:

10-9-8-7-6-5-4-3-2-1

Devils Press (pick weight. make it challenging)

Run 100 Meters


Wednesday

Strength:

 Every 3 minutes for 15 minutes:

Clean & Jerk Complex

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk

Start @ 50-60%. Increase weight on each set. Focus on quality

WOD:

12 minute AMRAP

5 Front Squats (135/95)

7 Box Jumps (24/20)

10 Kettlebell Swings (55/35)


Thursday

3 Rounds For Time

12 Dumbbell Dead-lifts (50's/35's)

9 Pull-ups

50 Double-unders


Friday

10 minute AMRAP

25 Pistols, alternating

15 Overhead Squats (95/65)

5 Bar Muscle-ups (sub, 5 Burpee Pull-ups)


Saturday

Partner WOD

4 Rounds For Time:

Row 40 Calories

40 Dead-lifts (185/135)

40 Toes To Bar

Sunday, April 25, 2021

WODs 210425 - 210501

 WODs 4/25 - 5/1

Monday
Strength
Snatch Waves
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
4 - 3 minute EMOMs
EMOM 1: 62%, 2: 72%, 3: 82%, 4: 86%
Rest 1 minute between EMOMs
WOD:
14 minute AMRAP
8 Alternating Dumbbell Snatches (50/35)
16 Toes To Bar
32 Double-unders

Tuesday
2 Person Teams
30 Wall Balls (20/14)  15 each
Row 5,000 Meters (switch every 500 m)
Complete 30 Wall Balls Before Resuming the Row


Wednesday
Strength:
Clean & Jerk Waves
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
EMOM 1: 62%, 2: 72%, 3: 82%, 4: 86%
Rest 1 minute between EMOMs
WOD:
For Time
21 Thrusters (95/65)
21 Lateral Burpees Over Bar
15 Thrusters (115/85)
15 Lateral Burpees Over Bar
9 Thrusters (135/95)
9 Lateral Burpees Over Bar

Thursday
‘JT’
21-15-9 Rep Rounds For Time
Handstand Push-ups
Ring Dips
Push-ups

Friday
10 minute Ascending Ladder AMRAP/REP
3-6-9-12-15-18-21....
Box Jump Overs (24/20)
Toes To Bar
Push Jerks (95/65)
Chest To Bar Pull-ups

Saturday
For Time:
Run 400 Meters
21 Dumbbell Hang Squat Cleans*
21 Burpees
Run 400 Meters
15 Dumbbell Hang Squat Cleans
15 Burpees
9 Dumbbell Hang Squat Cleans
9 Burpees
*Pick weight. Make it challenging



Sunday, April 18, 2021

WODs 210418 - 210424

WODs 4/18-4/24

Monday
Strength
Snatch Wave Complex
4 - 3 minute EMOMs
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch Balance
EMOM 1: 60%, 2: 70%, 3: 80%, 4: 85%
Rest 1 minute between EMOMs
WOD:
15 minute AMRAP
10 Power Snatches (95/65)
10 Overhead Squats
10 Pull-ups

Tuesday
WOD 1:
4 Rounds For Time
20 Box Jump Overs (24/20)
15 Handstand Push-ups

-Rest 3 minutes-

WOD 2:
4 Rounds For Time
40 Air Squats
Run 400 Meters

Wednesday
Strength
Clean & Jerk Waves
4 - 3 minute EMOMs
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
EMOM 1: 60%, 2: 70%, 3: 80%, 4: 85%
Rest 1 minute between EMOMs
WOD:
EMOM until failure:
Minute 1: Row 15/12 Calories
Minute 2: 1 Hang Squat Clean* (135/95)
*increase each round by 1 rep

Thursday
12 Minute AMRAP
15 Pull-ups
20 Kettlebell Swings (55/35)
50 Double-unders

Friday
4 Rounds For Time
15 Bar Facing Burpees
10 Dead-lifts (225/155)
5 Ring Muscle-ups

Saturday
3 Rounds For Time
Run 400 Meters
3 Rounds of:
3 Burpee Box Jump Overs
6 Dumbbell Thrusters*
9 Dumbbell Box Step Overs*
*Pick weight. Make it challenging.

 

Sunday, April 11, 2021

WODs 210411 - 210417

 WODs 4/11-4/17

Monday
Strength:
Snatch Wave Complex
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 62%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 72%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 82%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang (Squat Snatch + 1 Overhead Squat @ 86%
WOD:
15 minute AMRAP
10 Alternating DB Snatches (50/35)
15 Chest To Bar Pull-ups
Air Bike, 20 Calories

Tuesday
For Time:
21-15-9 rep rounds
Kettlebell Swings (55/35)
Toes To Bar
-Rest 3 minutes-
9-15-21
Kettlebell Swings (55/35)
Toes To Bar

Wednesday
Strength:
Clean & Jerk Wave Complex
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 62%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 72%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 82%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 86%
Rest 1 minute
WOD:
50-40-30-20-10
Calorie Row
25-20-15-10-5
Hang Power Cleans (75/55)

Thursday
'Nancy'
5 Rounds For Time
Run 400 Meters
15 Overhead Squats (95/65)

Friday
Every 5 minutes for 25 minutes
Air Bike 15/10 Calories
10 Thrusters 95/65
50 Double-unders
10 Pull-ups

Saturday

2 Person Teams
20 minute AMRAP
Row 50 Calories (25 each)
50 Dead-lifts (205/145)
50 Box Jumps (24/20)
50 Wall Balls (20/14)


Sunday, April 4, 2021

WODS 210404 - 210410

 4/4 - 4/10

Monday

Strength

Snatch Wave Complex

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 60%

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 70%

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 80%

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang (Squat Snatch + 1 Overhead Squat @ 85%

WOD:

For Time:

15-12-9

Overhead Squats (115/75)

30-20-10

Chest To Bar Pull-ups


Tuesday

10 Rounds For Time

8 Dumbbell Thrusters Rx(50/35) Scaled (35/25) 

8 Toes To Bar


Wednesday 

Strength:

Clean & Jerk Wave Complex

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 60%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 70%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 80%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 85%

Rest 1 minute

WOD:

For Time:

50 Clean & Jerks @ 60%

At the start of the WOD and at the top of each minute perform 5 Wall Balls (20/14)


Thursday

20 minute AMRAP:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Run 200 Meters


Friday

For Time:

Row, 40/32 Calories

30 DB Box Step Overs (24"/20") Rx(50/35) Scaled(35/25)

Row, 30/24 Calories

20 DB Box Step Overs

Row, 20/16 Calories

10 DB Box Step Overs

Row 10/8 Calories

5 DB Box Step Overs


Saturday:

For Time:

35-30-25-20-15-10

Dead-lifts R1:135/95, R2:155/105, R3:185/135, R4:205/145, R5:225/155, R6:245/165

10-10-10-10-10-10

Burpee Box Jump Over (24/20)

Sunday, March 28, 2021

WODs 210328 - 210403

WODs 3/28-4/3

Monday
20 minute AMRAP
8 Sumo Deadlift High-pulls
10 Front Rack Lunges
12 Back Squats
(Men 115lbs/Women 75lbs)

Tuesday
Strength:
5 x Max Rep Strict Pull-ups
Rest 2 minutes between efforts
WOD:
For Time:
20-16-12-8-4
Alternating Arm Kettlebell Clean & Jerk (55/35)
12 Toes To Bar

Wednesday
‘McGhee’
Complete as many rounds in 30 minutes as you can of:
5 Deadlifts (275/185)
13 Push-ups
9 Box jumps (24/20)

Thursday
'Nicole'
20 minute AMRAP
Run 400 Meters
Max Rep Pull-ups
-OR-
US Navy PRT Test
Max Push-ups in 2 minutes
Rest 5 minutes
Forearm Front Plank-Max Time
Rest 10 minutes
Row 2000 meters

Friday
5 Rounds For Time
10 Strict Ring Dips
15 Dead-lifts (205/135)
45 Double-unders

Saturday
Partner WOD
(You go, I go)
4 Rounds (each)
Row 15/12 Calories
10 Shoulder to Overhead (115/80)
5 Burpee Box Jump Over (30/24)

Sunday, March 21, 2021

WODs 2103321 - 210327

WODs 3/21-3/27

Monday
20 minute AMRAP
30 Double-unders
20 Sit-ups
10 Devils Presses Rx(50/35) Masters(35/25)

Tuesday:
Strength:
Back Squat
3 x 8 reps @ 70%
Front Squat
3 x 5 reps @ 70%
WOD:
4 Rounds For Time:
6 Hang Power Cleans (135/95)
6 Shoulder To Overhead (135/95)
12 Lateral Burpees Over The Bar

Wednesday:
For Time:
Row 500 meters
Then,
21-15-9
Kettlebell Swings (55/35)
Box Jumps
Pull-ups
Then,
Row 500 Meters

Thursday:
Strength:
Dead-lift
10 Reps @ 50%
7 Reps @ 70%
5 Reps @ 85%
WOD:
3 Rounds For Time:
Air Bike,10/7 Calories
7 Strict Pull-ups
5 Squat Snatches Rx(135/95) Masters (115/75)
12 Toes To Bar

Friday
CrossFit Open 20.3

Saturday
‘Diane’
21-15-9 Rep Rounds For Time
Dead-lift (225/155)
Handstand Push-up
 

Sunday, March 14, 2021

WODs 210314 - 210320

WODs 3/14-3/20

Monday
Strength:
Dead-lift
5 x 3 reps @ 85%
Rest 2 minutes between sets
WOD:
4 - 3 minute AMRAPs
15 Russian Kettlebell Swings
12 Kettlebell Goblet Squats
 9 Kettlebell Crush Push-ups
Rest 1 minute between AMRAPs
Men: 55lbs/Women: 35lbs

Tuesday
Strength:
Front Squat
5 x 3 reps @ 85%
WOD:
12 minute AMRAP/Rep
3-6-9-12-15-18-21
Thrusters (95/65)
Chest To Bar Pull-ups
*Perform 20 Double-unders between each round

Wednesday
Strength:
Bench Press
5 x 5 reps @ 85% of 1 RM (2/24)
WOD:
9 minute ascending AMRAP/REP
3-6-9-12-15-18-21
Power Clean (135/95)
Ring Dips

Thursday
Strength:
20 minutes to work up to a heavy Squat Snatch
WOD:
10 minute AMRAP:
12 Alternating Arm DB Snatches (50/35)
8 Burpee Box Jump Over (24/20)

Friday

Workout 21.2 / 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀ 35-lb. dumbbell, 20-in. box
♂ 50-lb. dumbbell, 24-in. box

Time cap: 20 minutes

Alternate WOD for those who did Thursday's WOD

For Time
21-15-9 rep rounds
Row, Calories
Toes To Bar
Hang Squat Cleans (95/65)

Saturday
‘Lorenzo’
For time:
Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 meters

Sunday, March 7, 2021

WODs 210307-210313

 WODs 3/7-3/13

Monday
3 Rounds For Time
Air Bike 1,000 Meters
12 Clean & Jerks (135/95)
9 Pull-ups
-Rest 5 Minutes-
4 Rounds For Time
18 Kettlebell Swings(55/35)
15 Sit-ups
12 Ring Dips

Tuesday:
Strength:
Back Squat
3 x 5 reps @85%
Front Squat
3 x 3 reps @ 85%
WOD:
15-12-9 Rep Rounds For Time
Burpee Box Jumps
Chest To Bar Pull-ups

Wednesday
20-16-12-8-4 Rep Rounds For Time:
Row, calories
Wall Balls (20/14)
Alternating Arm DB Snatches (50/35)

Thursday
Strength
20 minutes
As Heavy As Possible Of The Following Complex
1 Shoulder Press + 2 Push Presses + 3 Push Jerks
WOD:
For Time
21 Power Cleans (135/95)
7 Ring Muscle-ups
42 Double-unders
15 Power Cleans
5 Ring Muscle-ups
30 Double-unders
9 Power Cleans
3 Ring Muscle-ups
18 Double-unders

Friday
CrossFit Open WOD 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Saturday
For Time:
Row 750 Meters
21 Overhead Squats (95/65)
21 Lateral Burpees Over The Barbell
Row 500 Meters
15 Overhead Squats
15 Lateral Burpees Over The Barbell
Row 250 Meters
9 Overhead Squats
9 Lateral Burpees Over The Barbell