Thursday 150430

Clean (power or squat)
5 reps @ 70%,75%,80%,85% of 1RM
Bench Press
5 reps @ 70%,75%,80%,85% of 1RM
Overhead Squat
5 reps @ 70%,75%,80%,85% of 1RM

Wednesday 150429

100 Double-unders
50 Burpees
25 Hang Power Snatches (men 95lbs/women 65lbs)
50 Burpees
100 Double-unders

Tuesday 150428

Dead-lift
5 reps @ 70%,75%,80%,85% of 1RM
Shoulder Press
5 reps @ 70%,75%,80%,85% of 1RM
Back Squat
5 reps @ 70%,75%,80%,85% of 1RM

Monday 150427

MetCon Monday
3 Rounds For Time:
Row 500 Meters
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
There is a 30 minute time cap.

Sunday 150426

Olympic lifting. Mobility. Make up a missed WOD.

Saturday 150425

CF Open 14.1 WOD
In 10 minutes complete as many rounds an reps as possible:
30 Double-unders
15 Power Snatches (men 75lbs/women 55lbs), 55+ (65/45)

Rest 10 minutes. Then,

Every minute, on the minute for 12 minutes complete
10 Strict Pull-ups (odd minute)
20 Sit-ups (even minute)

Friday 150424

Strength:
Close Grip Bench Press
5 reps @ 65%, 75%, 85%
WOD:
In 12 minutes complete as many rounds as possible:
Row 200 meters
20 Push-ups

Thursday 150423

For Time:
Run 400 meters
Then,
10-9-8-7-6-5-4-3-2-1
Dead-lift (men 255lbs/women 185lbs)
1-2-3-4-5-6-7-8-9-10
Chest To Bar Pull-ups
Then,
Run 400 meters

Wednesday 150422

Complete as many rounds and reps as possible in 20 minutes:
Row, 60 calories
50 Kettlebell Swing (men 55lbs/women 35lbs)
40 Sit-ups
30 Thrusters (men 75lbs/women 45lbs)
20 Pistols

Tuesday 150421

Strength:
Back Squat
5 reps @65%,75%,85% of 1RM
WOD:
'JT'
For Time:
21-15-9 rep rounds
Handstand Push-ups
Push-ups
Ring Dips

Monday 150420

Strength:
15 minutes to establish a 1RM Hang Squat Clean
WOD:
For Time:
21-15-9 rep rounds
Hang Squat Cleans @ 60% of 1RM
Toes To Bar
Run 200 Meters

Miss Sassy Pants

Sunday 150419

Olympic lifting. Mobility. Make up a missed WOD.

Saturday 150418

Bowen
Three rounds for time of:
Run 800 meters
7 Deadlifts (men 275lbs/women 205lbs)
10 Burpee pull-ups
14 Single arm kettlebell thrusters, (7 each arm)(men 55lbs/women 35lbs)
20 Box jumps (men: 24-inch box/women: 20 inch box)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Friday 150417

Strength:
15 minutes to find a 1RM Overhead Squat
WOD:
Three rounds for time
6 Overhead squats @ 65% of 1RM
12 Ring dips
18 Box jumps (men: 24-inch box/women: 20 inch box)

Thursday 150416

Strength:
10 minutes to find a 1RM Weighted Pull-up
WOD:
5 Rounds
10 Deadlifts (225/155)
20 Wall Balls (20/14)
30 Double-unders

Wednesday 150415

Today is Coach Tanner's 21st Birthday!
Tanner's B'Day WOD:
Complete as many rounds as possible in 21 minutes:
4 Bar Muscle-ups
15 Burpee Box Jumps(men 24 inch/women 20 inch)
9 Clean & Jerks(men 115lbs/women 83lbs)
4 Sumo Dead-lift High Pulls(men 115lbs/women 83lbs)

Tuesday 150414

Strength:
Front Squat
5 x 3 reps @ 90%
WOD:
"Cindy"
Complete as many rounds as possible in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats

Monday 150413

Strength:
Push Press
5 x 3 reps @ 85% of 1 RM
WOD:
Four Rounds For Time:
10 Dumbbell Push Press (pick weight)
10 Toes To Bar
10 Push-ups On Dumbbells
30 Double-unders

Sunday 150412

Olympic lifting. Mobility. Make up a missed WOD.

Saturday 150411

"Crain"
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Friday 150410

Strength:
Power Clean
3-3-2-2-1-1-1
WOD:
"Helen"
3 Rounds For Time:
Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

Thursday 150409

Three Rounds For Time:
Row 500 Meters
25 Thrusters (men 75lbs/women 45lbs)
15 Lateral Bar Jump Burpees

Wednesday 150408

Strength:
15 minutes to establish a 1RM Dead-lift
WOD:
"Annie"
For Time
50-40-30-20-10 reps
Double-unders
AbMat Sit-ups

Tuesday 150407

Wod 1:
For Time:
21-15-9 rep rounds of
Hang Squat Cleans (men 135lbs/women 95lbs)
Box Jumps (men 24 inch/women 20 inch)
Push-ups
WOD 2:
10 rounds for time:
Row 100 meters
Rest 30 seconds


Pistol Progression: Top, scaled with arm assist. Middle, from a box with limited leg extension. Bottm, Rx'd.

Monday 150406

Strength:
Hang Power Snatch
5 x 2 reps @ 65%-75% of 1RM
WOD:
In 20 minutes complete as many rounds as possible.
Row 20 calories
10 Handstand push-ups
30 Double-unders

Sunday 150405

Crossfit Stillwater will be closed today to celebrate Easter Sunday.

Saturday 150404

"Badger"
Three Rounds For Time:
Run 800 Meters
30 Squat Cleans (men 95lbs/women 65lbs)
30 Pull-ups

Friday 150403

Strength:
Back Squat
3 x 10 reps @70% of 1 RM
WOD:
For Time:
Row 2000 Meters

Thursday 150402

Five Rounds For Time:
Body Weight Bench Press, 15 reps
Weighted Walking Lunges, 100 ft (men 45lb bumper plate/women 25lb bumper plate)

Wednesday 150401

Strength:
10 minutes to establish a 1 RM Push Jerk
WOD:
Complete as many rounds as possible in 15 minutes:
5 Push Jerk @ 60%
10 Pistols, alternating legs
15 Pull-ups