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, 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

Sunday, February 28, 2021

WODs 210228-210306

WODs  2/28-3/6

Monday
Strength:
Back Squat
5 x 5 reps @ 85%
Front Squat
5 x 3 reps @ 90%
WOD:
12 minute AMRAP
Row 250 Meters
10 Hang Power Cleans(95/65)
10 Ring Dips

Tuesday
Strength
Shoulder press
1-1-1-1-1 reps
Push press
3-3-3-3-3 reps
Push jerk
5-5-5-5-5 reps
WOD:
‘Annie’
For Time:
50-40-30-20-10 rep rounds
Double-unders
Sit-ups

Wednesday:
Strength:
Power Clean
4 x 3 reps
Front Squat
4 x 2 reps
Squat Clean
4 x 1 reps
WOD:
CrossFit Open WOD 12.1
7 minute AMREP
Burpees To A Target 6” Above max Reach

Thursday
5 Rounds For Time:
15 Wall Balls (20/14)
30 Double-unders
6 Ring Muscle-ups

Friday:
8 Rounds For Time:
Row 250 Meters
10 Hang Power Snatches Rx(115/75) Masters (95/65) scaled (75/55)
15 Push-ups

Saturday
2 Person Teams
30 minute AMRAP
15 Box Jumps (20/24)
12 Push Presses (115/75)
9 Toes To Bar
One person working per round

Sunday, February 21, 2021

WODs 210221-210227

 WODs 2/21-2/27


Monday
Strength:
Front Squat
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
12 minute AMRAP/REP
3-6-9-12-15-18-21....
Kettlebell Swings
Wall Balls (20/14)
Continue adding 3 reps to each exercise per round until time expires.

Tuesday:
5 Rounds For Time
10 Power Snatches (95/65)
15 Toes To Bar
30 Double-unders

Wednesday:
Strength:
Bench Press
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
For Time:
Row 2,000 meters

Thursday
3 Rounds For Time
20 Alternating KB Clean & Jerk (55/35)
20 Kettlebell Box Step-ups (55/35) (24"/20")
20 Goblet Squats (55/35)

Friday:
Strength:
3 x Max Rep Strict Pull-ups
WOD:
3 Rounds For Time:
25 Push-ups
15 Hang Power Cleans (95/65)
25 Medicine Ball Sit-ups (20/14)

Saturday

‘Danny’

20 minute AMRAP:

30 Box Jumps (24/20)

20 Push Presses (115/75)

30 Pull-ups


Sunday, February 14, 2021

WODs 210214-210220

 WODs 2/14-2/20 2021

Monday
Strength:
Back Squat
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
5 Rounds For Time:
3 Box Jumps (30/24)
7 Burpees
9 Power Snatches (115/75)

Tuesday
Push Press
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
4 Rounds For Time:
20 Ring Dips
40 Double-unders
30 Abmat Sit-ups

Wednesday
Strength:
Dead-lift
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
10 minute EMOM
5 Power Cleans
Go as heavy as possible

Thursday:
WOD 1:
Fran
21-15-9 rep rounds for time
Thrusters (95/65)
Pull-ups
WOD 2:
8 Rounds (32 intervals)
Tabata Front Planks
Tabata Side Planks
Tabata Hollow Hold
Tabata Side Plank
Friday
Strength:
Every 30 seconds for 5 minutes
1 Clean & Jerk
Go as heavy as possible with good form
WOD:
For Time:
Row 1,000 Meters
Rest 5 minutes
Row 1,000 Meters

Saturday:
'Barbara Ann'
5 Rounds, Each For Time:
20 Handstand Push-ups
30 Dead-lifts (135/95)
40 Sit-ups
50 Double-unders
Rest 3 minutes between each round



Sunday, February 7, 2021

WODs 210207-210213

 WODs 2/7-2/13 2021

Monday
Strength:
Every 2 minutes for 12 minutes
Front Squat
5 reps @ 85 % of 1RM
WOD:
Every minute on the minute for 10 minutes
5 Box Jumps + 5 Burpees

Tuesday:
Strength:
Work up to a heavy Clean & Jerk
WOD:
For Time:
Row 1,000 Meters
100 Double-unders
Row 1,000 Meters

Wednesday:
Strength:
20 minutes to work up to a 5RM Dead-lift
WOD:
Death By Handstand Push-up
minute 1: 1 Handstand Push-up
minute 2: 2 Handstand Push-ups
minute 3: 3 Handstand Push-ups
minute 4: 4 Handstand Push-ups
Continue until you can no longer keep up with the clock

Thursday:
4 Rounds For Time
Air Bike 25 Calories
20 Hand Release Push-ups
15 Knees To Elbows

Friday:
3 Rounds For Time
15 Back Squat (185/125)
45 Double-unders


Saturday:
4 Rounds For Time:
25 Wall Balls (20/14)
20 Pull-ups
15 Kettlebell Swings (55/35)
10 Handstand Push-ups