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, January 24, 2021

WODs 210124-210130

 WODs 1/24-1/30 2021

Monday
Strength:
Back Squat
5 x 7 reps @ 75%
WOD:
For Time:
15-12-9-6-3
Hang Power Snatch (95/65)
45-36-27-18-9
Double-unders

Tuesday
Strength:
Dead-lift
4 x 7 reps @75%
WOD:
4 Rounds For Time
15 Pull-ups
15 Box Jumps (24/20)
15 Kettlebell Swings (55/35)

Wednesday
Strength:
Push Press
7 x 3 reps
WOD:
4 Rounds For Time:
20 Power Snatch (75/55)
15 Burpees
10 Toes To Bar

Thursday
Strength:
Every minute on the minute for 10 minutes
5 Weighted Pull-ups
WOD:
8 Rounds for max Reps On Each Round
Tabata Air Squat
Tabata Russian Kettlebell Swing (55/35)
Tabata Box Jumps
Rest 60 seconds between rounds

Friday:
Strength:
20 minutes to work up to a heavy Clean &Jerk
WOD:
For Time:
50 Thrusters* (115/75)
*Every time you break, do 5 chest to bar pull-ups

Saturday
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise


Sunday, January 17, 2021

WODs 210117-210123

WODs 1/17-1/23

Monday
Strength:
Every 2 minutes for 12 minutes
Front Squat
6 x 5 reps @70% of 1 RM
WOD:
3 Rounds For Time
Row 25 Calories
25 Power Snatches(75/55)

Tuesday
Strength:
Every 2 minutes for 12 minutes
Dead-lift
6 x 5 reps @70% of 1 RM
WOD:
4 Rounds For Time:
10 Power Cleans (155/105)
5 Jerks (155/105)

Wednesday
3 Rounds For Time
9 Thrusters (95/65)
9 Bar Muscle ups
Rest 5 minutes
3 Rounds For Time
9 Thrusters (105/75)
9 Chest To Bar Pull-ups
Rest 5 minutes
3 Rounds For Time
9 Thrusters (115/85)
9 Pull-ups

Thursday:
Strength:
Every 2 minutes for 12 minutes
Power Clean
6 x 5 reps @70% of 1 RM
WOD:
Row
3 x 500 Meters
Rest 3 minutes between efforts

Friday
Strength:
Every 2 minutes for 10 minutes
Strict Weighted Pull-ups
5 x 5 Reps As Heavy As Possible
Strength 2:
10 minutes to establish a 3 Rep Max
Strict Weighted Ring Dip
WOD:
Death By Wall Ball (20/14)
1 rep on the first minute
2 reps on the 2nd minute
3 reps on the 3 minute
4 reps on the 4th minute
Continue until you are unable to complete the number of reps for that minute.

Saturday:
Follow The Leader
Teams of 3
4 Rounds For Time On Each Round:
Air Bike
1000 Meters
15 Burpee Pull-ups
30 Medicine Ball Sit-ups (20/14)
20 Push-ups
Rest as a team for 2 minutes when the last person completes a round.
 

Sunday, January 10, 2021

WODs 210110-210116

 WODs 1/10-1/16 2021

Monday
Strength:
15 minutes work on Squat Snatch form and technique.
Rest 5 minutes, then
WOD
5 Rounds For Time
5 Squat Snatches Rx (135/95) Masters (115/75)
5 Thrusters Rx (135/95) Masters (115/75)
10 Lateral Burpees Over The Bar

Tuesday:
Strength:
Back Squat
3 x 5 reps @ 85% of 1 RM
Front Squat
3 x 3 reps @ 85% of 1 RM
WOD:
3 Rounds For Time
40 Double-unders
15 Push-ups
10 Kettlebell Swings (70/55)

Wednesday:
Strength:
A. Strict Ring Dips, max reps
4 x 1 minute/rest 2 minutes between efforts
B. Every minute on the minute for 5 minutes
6 Strict Chest To Bar Pull-ups
WOD:
3 Rounds For Time
12 Overhead Squats (95/65)
12 Burpees

Thursday
Strength:
15 minutes to work up to a heavy Squat Clean
Then,
Squat Clean
4 x 5 reps @70%
WOD
12 minute AMRAP
12 Dead-lifts (225/155)
12 Toes To Bar
12 Handstand Push-ups

Friday
For Time:
Row 500 Meters
20 Hang Power Clean & Jerks (115/75)
30 Burpees
100 Double-unders

Saturday
5 Rounds For Time
15 Strict Pull-ups
25 Hand Release Push-Ups
Run 400 Meters


Sunday, January 3, 2021

WODS 210103-210109

 

WODs 1/3-1/9 2021


Monday:

Strength:

Every minute on the minute for 6 minutes:

6 Front Squats @70% of 1 RM

WOD:

5 Rounds For Time

12 Push Jerks (115/75)

15 Pull-ups


Tuesday

Strength:

Every minute on the minute for 6 minutes:

3 Dead-lifts @70% of 1 RM

WOD:

12 minute AMRAP

8 Power Snatches (95/65)

12 Burpees


Wednesday

5 Rounds For Time

30 Double-unders

15 Dead-lifts (185/125)

15 Box Jumps (24/20)


Thursday

Strength:

Tempo Strict Ring Dips

6 x 3 rep

3 count down-2 count at the bottom then up as fast as possible.

Strength:

Weighted Strict Pull-ups

6 x 3 rep AHAP

WOD:

For Time:

50 Wall Balls (20/14)*

*Each time you break (drop the ball or rest for more than a 3 count) do 5 Burpees.


Friday

Strength:

Hang Squat Clean

5 x 5 reps AHAP

WOD:

3 Rounds For Time

Row 200 meters

12 Alternating Single Arm DB Snatches (50/35)

12 Alternating DB Goblet Reverse Lunges (50/35)


Saturday

Teams of 3

5 Rounds For Time

10 Bench Presses (155/105)

20 Kettlebell Swings (55/35)

Air Bike 20/16 Calories

Sunday, December 27, 2020

WODs 201227 - 210102

WODs 12/27-1/2

Monday
Strength:
Every 2 minutes for 12 minutes
4 Back Squats
WOD:
3 Rounds For Time:
Overhead Single Arm KB Walking Lunge, 15 steps (55/35)
8 Toes To Bar
Overhead Single Arm KB Walking Lunge, 15 steps (55/35)
35 Double-unders

Tuesday:
Strength:
3 Rep Max Snatch Balance
WOD:
21-15-9
Power Snatch Rx (135/95) Master's (115/85)
9-6-3
Ring Muscle-ups

Wednesday:
12 minute Increasing Reps AMRAP
2-4-6-8-10-12.....(increase each round by 2 reps)
Alternating Arm DB Snatch (50/35)
Burpee Box Jumps (30/24)
Push-ups

Thursday:
New Years Eve
21-15-9 rep rounds for time
Air Bike, Calories
DB Bench Press*
DB Hang Squat Cleans*
Pull-ups
*Use the same pair of DB's for bench press and hang squat cleans.

Friday:
New Years Day


Saturday
‘Tabata This!’
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

 

Sunday, December 20, 2020

WODs 201220-201226

WODs 12/20-12/26

Monday
Strength:
Every 2 minutes for 12 minutes
6 Back Squats
Increase weight each set if possible
WOD:
8 intervals-Tabata Ring Dips
Rest 1 minute
8 intervals-Tabata Strict Pull-ups
Rest 1 minute
8 intervals-Tabata Pistols (scale: air squats)

Tuesday
5 Rounds For Time:
Run 400 Meters
10 Toes To Bar
10 Hang Cleans (115/85)
10 Push Presses (115/85)

Wednesday
Strength:
Every 2 minutes for 20 minutes
1 Thruster
1 Hang Squat Cleans
1 Front Squat
1 Jerk
WOD:
Air Bike
2 x 1000 Meters
rest 5 minutes between efforts
Thursday
12 Days of Christmas
Day 1: Wall Walk
Day 2: Kettlebell Goblet Squat
Day 3: Burpee Broad Jumps
Day 4: Overhead Kettlebell  Lunges (2 right/2 left)
Day 5: Toes To Bar
Day 6: Alternating Arm Kettlebell Cleans
Day 7: Pull-ups
Day 8: Alternating Arm Kettlebell Snatches
Day 9: Push-ups
Day 10: American Kettlebell Swings
Day 11: Ring Dips
Day 12: Single Arm Kettlebell Thrusters (6 right/6 left)

Friday:
Christmas

Saturday:
Teams of 2
10 Rounds For Time
10 Chest To Bar Pull-ups
10 Thrusters (105/75)
10 Box Jump Overs (24/20)
One Person Working At A Time
 

Sunday, December 13, 2020

WODs 201213-201219

 WODs 12/13-12/19

Monday
Strength:
20 minutes to establish a 1 Rep Max Front Squat
WOD:
'Karen'
For Time:
150 Wall Balls (20/14)

Tuesday
WOD:
15 minute AMRAP
Row 40/30 Calories
15 KB Swings (55/35)
20 Sit-ups
9 Bar Muscle-ups

Wednesday
Strength:
Work up to a heavy complex of;
1 High Hang Squat Clean + 1 Low Hang Squat Clean + 1 Full Squat Clean + 1 Jerk
WOD:
10 minute AMRAP
3 Thrusters (115/85)
6 Power Cleans (115/85)
9 Lateral Burpees Over The Bar

Thursday
'Cindy'
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Friday
3 Rounds For Time:
20 Power Snatches (75/55)
10 strict Handstand Push-ups
55 double-unders
Then,
7 minutes to establish a 1 RM Clean & Jerk
Saturday
For Time:
Row 1000/850 Meters
Then,
4 Rounds:
12 DB Thrusters (35/25)
12 DB Box Step Overs
Then,
Row 1000/850 Meters

Sunday, December 6, 2020

WODs 201206-201212

WODs 12/6-12/12

Monday
Strength:
Every 2 minutes for 20 minutes As Heavy As Possible
1 Pause Front Squat (1sec) + 1 Front Squat
WOD:
8 minute AMRAP
10 Power Snatches (95/65)
10 Bar Facing Burpees

Tuesday
5 Rounds For Max Reps At Each Station
1 minute: Max Rep Overhead Squat (95/65)
1 minute: Air Bike, Max Calories
1 minute: Max Rep Thrusters (95/65)
1 minute: Max Rep Push-ups
Rest 1 minute between rounds

Wednesday:
Strength:
Overhead Squats
3 x 5 reps
WOD 1:
3 Rounds For Time
10 Burpee Box Jumps (24/20)
20 Pull-ups
-Rest 2 minutes, Then,
WOD 2:
3 Rounds For Time
20 Push-ups
10 Wall Balls (20/14)
-Rest 2 minutes, Then-
50 Kettlebell Swings (55/35)

Thursday
WOD 1
5 Rounds
1 to 3 Bar Muscle-ups
3 to 6 Chest To Bar Pull-ups
6 to 9 Toes To Bar
Rest 2 minutes between rounds
Try not to drop from the bar
WOD 2:
For Time
Row 1000 Meters
Friday
WOD:
For Time
50 Alternating DB Snatches Rx:(50/35) master's:(35/25)
50 Alternating DB Power Cleans Rx:(50/35) master's:(35/25)
*Start with WOD 7 Wall Balls (20/14) and at the top of each minute

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


 

Sunday, November 29, 2020

WODs 201129-201205

 WODs 11/29-12/5

Monday
Strength:
Pause Front Squats
5 x 3 reps (3 sec hold in bottom position)
WOD:
3 Rounds For Time
21 Overhead Squats (115/85)
21 Box Jumps

Tuesday
For Time:
75 Wall Balls (20/14)
50 Toes To Bar
50 Wall Balls
25 Toes To Bar
25 Wall Balls

Wednesday
For Time:
Air Bike 2000 Meters
Then,
15-12-9
Front Squats (95/65)
Chest To Bar Pull-ups
Then,
Air Bike 2000 Meters
Then,
15-12-9
Thrusters (95/65)
Pull-ups

Thursday
WOD 1:
Every 2 minutes for 8 minutes:
5 Strict Pull-ups
10 Push-ups
15 KB Goblet squats (55/35)
WOD :
5 -90 second rounds
Row, 20/15 Calories
Max Rep Burpees Over The Rower
Rest 60 seconds between rounds

Friday:
Strength:
20 minutes to establish a 6 RM Dead-lift
WOD:
3 Rounds For Time:
50 Foot DB Overhead Walk (switch arms at 25 ft) (50/35)
50 Sit-ups
10 Strict Handstand Push-ups

Saturday

Partner WOD
30 minute AMRAP
60 Power Cleans(135/95)
60 Toes To Bar
60 Double-unders
60 Shoulders To Overhead  (135/95)
60 Pull-ups
60 Push-ups
Split reps up  however you want. One person working at a time.

Sunday, November 22, 2020

WODs 201123-201128

WODs 11/23-11/28

Monday:
Strength:
Every 3 minutes for 15 minutes
Front Squat (no resting in b/w reps)
sets 1-3: 8 reps
sets 4-5: 4 reps
WOD:
21-15- 9 Rep Rounds For Time:
Dead-lift (225/155)
Row,  Calories

Tuesday
Strength
20 minutes to establish a 1 RM Snatch
WOD:
For Time:
50 Squat Snatches touch n go (105/75)
Every drop = 100 meter run

Wednesday
WOD:
4 Rounds For Time:
15 DB Power Cleans
12 DB Push Jerks
9 Devil Press
Men 35lb DBs/Women 25lb DBs

Thursday:
Thanksgiving

 'Jackie'
For Time
Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups

Friday:
WOD:
20 minute AMRAP
50 Double-unders
40 Wall Balls (20/14)
30 Dead-lifts (205/135)
20 Handstand Push-ups
10 Power Cleans @ 80% of 1 RM


Saturday:
WOD:
4 Rounds For Time
Run 400 Meters
6 DB Devils Press (50/35)
12 DB Alternating Reverse Lunges
Run 400 Meters
Rest 90 seconds between rounds