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.


No Drop-ins or new members will be allowed until June 1st.


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.

Thursday, April 30, 2015

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, April 29, 2015

Wednesday 150429

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

Tuesday, April 28, 2015

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, April 27, 2015

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, April 26, 2015

Sunday 150426

Olympic lifting. Mobility. Make up a missed WOD.

Saturday, April 25, 2015

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, April 24, 2015

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, April 23, 2015

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, April 22, 2015

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, April 21, 2015

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, April 20, 2015

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, April 19, 2015

Sunday 150419

Olympic lifting. Mobility. Make up a missed WOD.

Saturday, April 18, 2015

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, April 17, 2015

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, April 16, 2015

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, April 15, 2015

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, April 14, 2015

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, April 13, 2015

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, April 12, 2015

Sunday 150412

Olympic lifting. Mobility. Make up a missed WOD.

Saturday, April 11, 2015

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, April 10, 2015

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, April 9, 2015

Thursday 150409

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

Wednesday, April 8, 2015

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, April 7, 2015

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, April 6, 2015

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, April 5, 2015

Sunday 150405

Crossfit Stillwater will be closed today to celebrate Easter Sunday.

Saturday, April 4, 2015

Saturday 150404

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

Friday, April 3, 2015

Friday 150403

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

Thursday, April 2, 2015

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, April 1, 2015

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