Tuesday 150630

Strength:
15 minutes to establish a 1RM Dead-lift
WOD:
21-15-9 rep rounds for time:
Dead-lift @ 60% of 1RM
Ring Dips

Monday 150629

Strength:
Every Minute On The Minute For 10 Minutes Complete:
1 Snatch + 2 Overhead Squats @ 70% of Max Snatch
WOD:
4 Rounds For Time:
30 Double-unders
15 Chest To Bar Pull-ups
30 Double-unders
15 Toes To Bar

Sunday 150628

Olympic Lifting. Make up a missed WOD. Mobility.

Saturday 150627

For Time:
Row 2,000 Meters
50 Box Jumps (men 24 inch/women 20 inch)
50 Wall Balls (men 20lbs/women 14lbs)
50 Ring Push-ups
Run 1 Mile

Friday 150626

Strength:
Front Squat:
3 x 10 reps @60% of 1RM
WOD:
Complete as many rounds and reps in 7 minutes as possible:
3-6-9-12-15-18-21...
Thrusters (men 135lbs/women 85lbs)
Chest To Bar Pullups

Thursday 150625

Strength:
15 minutes to work up to a heavy load of the following complex:
1 Clean Pull
2 Hang Squat Clean
3 Jerks (Split or Push)
WOD:
5 Rounds For Time:
10 Single Arm Kettlebell Clean & Jerk (alternating) (men 55lbs/women 35lbs)
10 Kettlebell Goblet Squats (men 55lbs/women 35lbs)
10 Sit-ups, feet anchored by the kettlebell

Wednesday 150624

For Time:
Run 800 Meters
5 Rounds Of Cindy
Run 400 Meters
5 Rounds Of Cindy
Run 200 Meters
5 Rounds Of Cindy

Tuesday 150623

Strength:
15 minutes to work up to a heavy load of the following complex:
1 Hang Power Snatch + 1 Squat Snatch + 1 Snatch Balance
WOD:
Complete as many rounds as possible in 12 minutes
10 One Arm Kettlebell Snatches(5 Right/5 Left), (men 55lbs/women 35lbs)
100 Ft Walking Lunge
10 Burpee Broad Jumps

Monday 150622

For Time:
Run 600 Meters
30 Box Jumps (men 24 inch/women 20 inch)
30 Wall Balls (men 20lbs/women 14lbs)
30 Ring Dips
Run 400 Meters
20 Box Jumps
20 Wall Balls
20 Ring Dips
Run 200 Meters
10 Box Jumps
10 Wall Balls
10 Ring Dips

Sunday 150621

CrossFit Stillwater will be closed today in honor of Father's Day.

If you are a Dad enjoy the day off. Spend time with your kids. If you have a Dad spend the day with him or at the very least call him "collect".

Saturday 150620

For time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Friday 150619

For Time:
10-9-8-7-6-5-4-3-2-1 rep rounds
Hang Power Cleans (men 135lbs/women 95lbs)
Box Jumps (men 24 inch/women 20 inch)
5 Lateral Bar Jump Burpees at the end of each round

Thursday 150618

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Goob!

Wednesday 150617

15 minutes to establish a 1RM Back Squat:
WOD:
For Time:
5 Rounds For Time:
Back Squat, 15 reps @ 50% of 1RM
5 Muscle-ups

Tuesday 150616

Strength:
15 minutes to establish a 1RM Close Grip Bench Press
WOD:
Complete as many rounds as possible in 15 minutes
Run 200 Meters
Close Grip Bench Press, 15 Reps @ 60% of 1RM

Monday 150615

Strength:
Dead-lift
5 reps @ 60%,70% of 1RM
3 reps @80%,90% of 1RM
WOD:
Six rounds for as many reps/calories as possible per round
1 minute Max Rep One Arm Kettlebell Cleans, alternating (men 55lbs/women 35lbs)
Rest 30 Seconds
1 minute Row- Calories
Rest 30 Seconds

Sunday 150614

Olympic lifting. Make up a missed WOD. Mobility

Saturday 150613

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Friday 150612

WOD 1:
Complete as many rounds as possible in 12 minutes of:
12 Push press (men 115lbs/women 85lbs)
12 Chest to bar pull-ups
12 One-legged squats
WOD 2:
Four Rounds For Time:
Run 400 Meters
Rest 1 minute

Before & After

Thursday 150611

Strength:
Front Squat
3×5 reps @85%
WOD:
Max Rounds In 3 Minutes
3 Power Snatches
6 Overhead Squats
9 Burpees
Men use a 135lb barbell. Women use a 95lb barbell.
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Wednesday 150610

WOD 1:
Every Minute On The Minute For 7 Minutes:
5 Kipping Pull-ups
3 Strict Pull-ups
1 L-Pull-ups
WOD 2:
21-15-9 rep rounds for time
Row (calories)
Wall Ball Shots (men 20 lbs ball/women 14 lbs ball)
Dead-lifts (men 205lbs/women 135lbs)

Tuesday 150609

Barbell Complex
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.

Monday 150608

"Double Pyramid Helen"
Run 1200 Meters
63 Kettlebell Swings (men 55lbs/women 35 lbs)
36 Pull-ups
Run 800 meters
42 Kettlebell Swings
24 Pull-ups
Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

Sunday 150607

Olympic Lifting. Make Up A Missed WOD. Mobility.

Saturday 150606

'Jerry'
For Time:
Run 1 Mile
Row 2000 Meters
Run 1 Mile

Friday 150605

"DT"
Five rounds for time of:
12 Dead-lifts
9 Hang power cleans
6 Push Jerks
Men use a 155lb barbell. Women use a 105lb bar.

Thursday 150604

Snatch 5 x 2reps (finish around 80-90% of your 1RM)
Snatch Pull 3 x 3reps @ 110% of Snatch 1RM
WOD:
Complete as many rounds as possible in 10 minutes:
20 Russian Kettlebell Swings (men 55lbs/women 35 lbs)
30 Sit-ups (feet anchored with the Kettlebell)
40 Double-unders

Wednesday 150603

5 Rounds For Time:
10 Burpee Box Jumps (men 24 inches/women 20inches)
15 Air Squats
Run 300 Meters

Tuesday 150602

Strength:
15 minutes to establish a 1RM Snatch
WOD:
10-8-6-4-2
Squat Snatch @ 50% of 1RM
2-4-6-8-10
Chest To Bar Pull-ups

Monday 150601

Strength
15 minutes to establish a 1RM Front Squat
WOD:
Complete as many rounds as possible in 12 minutes:
Run 200 meters
15 Medicine Ball Cleans (men 20lbs/women 14lbs)
10 Ring Dips

2015 Memorial Day Murph