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:

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.

Saturday, January 31, 2015

Saturday 150131

For Time:
50 Pull-ups
Run 400 Meters
21 Thrusters (men 95lbs/women 65lbs)
Run 800 meters
21 Thrusters
Run 400 meters
50 Pull-ups

Friday, January 30, 2015

Friday 150130

Push Press
5x @ 65%, 5x @ 70%, 5x @ 75%, 5x @ 80%, 5x @ 85%
Rest approximately 2 minutes between sets.
Three rounds of:
2 minute max distance row
Rest 1 minute
2 minute max rep double-unders
Rest 1 minute

Thursday, January 29, 2015

Thursday 150129

A Different Kind Of Bad
3 Rounds for max reps in one minute of:
Medicine Ball Cleans (reps)
Push-ups, game style (reps)
Sit-ups (reps)
Pull-ups (reps)
Schwinn AirDyne (calories)
Rest 1 minute between rounds.
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the Schwinn AirDyne each calorie is one point.

Wednesday, January 28, 2015

Wednesday 150128

15 minutes to establish your 1 RM Dead-lift
'Tabata Diane"
Alternating between the two exercises complete as many reps as possible per 20 second interval for 16 intervals
Dead-lift @ 50% of 1 RM
Handstand Push-ups

Tuesday, January 27, 2015

Tuesday 150127

15 minutes to establish a 1RM Front Squat
In 15 minutes complete as many rounds as possible of:
Run 200 Meters
15 Box Jump (men 24"/women 20")
12 Hand Release Push-ups
9 Toes To Bar

Monday, January 26, 2015

Monday 150126

Back Squat
1 x 5reps @ 75%, 1 x 5 reps @ 80%, 1 x 5 reps @85%, rest 90 seconds
In 12 minutes complete as many rounds as possible of:
10 Hang Power Cleans (men 135lbs/women 95lbs)
30 Double unders

Sunday, January 25, 2015

Sunday 150125

Olympic Lifting. Gymnastics Skills. Mobility. Missed WOD Make up.

Saturday, January 24, 2015

Saturday 150124

7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run

Friday, January 23, 2015

Friday 150123

Open WOD 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (men 145lbs/women 100lbs), masters 55 yrs+ (men 130lbs/women 75lbs)
10 Toes to bar
15 Wall balls (men 20lbs/women 14lbs), masters 55 yrs+(men 20lbs/women 10lbs)

Thursday, January 22, 2015

Thursday 150122

WOD 1:
For Time:
12-9-6-3 reps
Thrusters @ 70% of 1RM (12/23)
Ring Pulls (feet even with pull-up rig legs)
WOD 2:
Run 800 meters for time.

Wednesday, January 21, 2015

Wednesday 150121

4 Rounds:
Row 500 meters
Rest 3 minutes
Each 500 meter row should be an all out max effort.
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Tuesday, January 20, 2015

Tuesday 150120

15 minutes to establish a 1RM Back Squat
Tabata Mash-up
Medicine Ball Cleans
Chest To Bar Pull-ups
16 total intervals.

Monday, January 19, 2015

Monday 150119

Every Minute On The Minute For 5 minutes:
Strict Push-ups @ 60% of your 1 minute max test.
Four rounds for time:
Row 250 meters
15 Burpee Box Jumps (men 24"/women 20")
10 Ring Dips