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.

Monday, August 31, 2015

Monday 150830

Shoulder press
5 x 3 reps, go as heavy as possible
Rest 60 seconds between sets.
Complete as many rounds as possible in 10 minutes.
Row 100 meters
10 Lateral Jump Over The Rower Burpees

Sunday, August 30, 2015

Sunday 150830

Olympic Weightlifting. Make up a missed WOD. Mobility. Skills.

Saturday, August 29, 2015

Saturday 150829

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Friday, August 28, 2015

Friday 150828

"The Other Total"
1RM Clean
1RM Bench Press
1RM Overhead Squat

Thursday, August 27, 2015

Thursday 150827

For Time
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
WOD 2:
Complete as many rounds as possible in 7 minutes:
7 Double Kettlebell Clean & Jerk (men 55lb KBs/women 35lb KBs)
7 Burpee Pull-ups

Wednesday, August 26, 2015

Wednesday 150826

For Time:
25 Calorie Row
25 Box Jumps (men 24 inch/women 20 inch)
25 Deadlifts (men 185lbs/women 135lbs)
25 Wall Balls (men 20lbs/women 14lbs)
25 Ring Dips
25 Wall Balls
25 Deadlifts
25 Box Jumps
25 Calorie Row

Tuesday, August 25, 2015

Tuesday 150825

10min AMRAP
8 Toes to Bar
8 Dumbbell Thrusters
12 Dumbbell Walking Lunges
Men use 35lb DBs. Women use 25lb DBs.

Monday, August 24, 2015

Monday 150824

"Karen Meets Grace"
15 Wall Balls (20/14)
3 Clean & Jerks (135/95

Sunday, August 23, 2015

Sunday 150823

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday, August 22, 2015

Saturday 150822

For Time:
Run 800 Meters
50 Walking Lunge Steps
50 Wall Balls (men 20lbs/women 14lbs)
50 Pull-ups
50 Thrusters (men 95lbs/women 65lbs)
Row 1,000 Meters

Friday, August 21, 2015

Friday 150821

WOD 1:
Complete as many rounds as possible in 20 minutes:
5 Muscle-ups
10 Handstand Push-ups
15 Kettlebell Swings (men 55lbs)/women 35lbs)
WOD 2:
Tabata Plank-Side Plank-Hollow Hold- Side Plank

Thursday, August 20, 2015

Thursday 150820

For Time:
Row 5,000 meters
Practice handstand holds against the wall and away from the wall.

Wednesday, August 19, 2015

Wednesday 150819

Three Rounds For Time:
Bear Crawl, 100 Feet
15 Overhead Squats (men 135lbs/women 95lbs)
15 Chest To Bar Pull-ups
Run 400 Meters

Tuesday, August 18, 2015

Tuesday 150818

Three Rounds For Time:
45 Air Squats
30 Burpees
15 Power Cleans (135/95)
90 Double-unders

Monday, August 17, 2015

Monday 150817

Every minute on the minute for 6 minutes:
6 Weighted Strict Pull-ups. Choose a weight that is challenging to complete 6 reps in one minute.
Three rounds for max reps at each station
1 minute: Push-ups
Rest 1 minute
1 minute: Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute
1 minute: Wall Balls (men 20lbs/women 14lbs)
Rest 1 minute
1 minute: Box Jumps (men 24 inch/women 20 inch)
Rest 1 minute

Sunday, August 16, 2015

Sunday 150816

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, August 15, 2015

Saturday 150815

Running Angie
For Time:
100 Pull-ups
Run 400 Meters
100 Push-ups
Run 400 Meters
100 Sit-up
Run 400 Meters
100 Air Squats
Run 400 Meters

Friday, August 14, 2015

Friday 150814

Six Rounds For Time:
6 Hang Squat Snatch (men 115lbs/women 75lbs)
12 Pull-ups
30 Double-unders

Thursday, August 13, 2015

Thursday 150813

21-18-15-12 Rep Rounds For Time:
Burpees onto a 45Lb Bumper Plate
Russian KB Swings (men 55lbs/women 35lbs)
Run 200 meters
Rest 1 minute between rounds.

Wednesday, August 12, 2015

Wednesday 150812

15 minutes to work up to a 3RM Front Squat
For Time:
21-15-9 rep rounds of
Row (calories)
Power Clean (men 135lbs/95lbs)

Tuesday, August 11, 2015

Tuesday 150811

Complete as many rounds as possible in 25 minutes:
Bike 1000 meters
Row 1000 meters
Run 1000 meters

Monday, August 10, 2015

Monday 150810

10 minutes to work up to a 3RM Shoulder Press
Complete as many rounds as possible in 15 minutes:
30 Double-unders
20 Wall-Balls (men 20lbs/women 14lbs)
10 Chest To Bar Pull-ups

Sunday, August 9, 2015

Sunday 150809

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday, August 8, 2015

Saturday 150808

Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell Swings (men 35lbs/women 25lbs)

Friday, August 7, 2015

Friday 150807

Work to a heavy of the following complex:
Push Press + Push Jerk + Split Jerk
For Time:
30 Snatches (men 135lbs/women 95lbs)

Thursday, August 6, 2015

Thursday 150806

For Time:
Calorie Row
Double Unders

Wednesday, August 5, 2015

Wednesday 150805

5 reps @ 65%, 70%, 75% & 80% of 1RM
For Time:
9 Muscle-ups
9 Squat Cleans (men 165 lbs/women 115 lbs)
7 Muscle-ups
7 Squat Cleans
5 Muscle-ups
5 Squat Cleans

Tuesday, August 4, 2015

Tuesday 150804

WOD 1:
For Time:
Row 1,000 meters
WOD 2:
Three rounds for time of:
10 Ground To Overhead (men 95lbs/women 65lbs)
200 yard Shuttle sprint, 50 yards there and back twice

Monday, August 3, 2015

Monday 150803

Close Grip Bench press
10 reps @ 65%, 70%, 75% of 1RM From 6/16
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35lbs/25lbs
10 Push-ups with feet on 30" box
15 Squats holding a 45/35 pound plate

Sunday, August 2, 2015

Sunday 150802

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills.

Saturday, August 1, 2015

Saturday 150801

For Time:
Run 400 Meters
Walking Lunges, 40 Meters
40 Clean & Jerks (men 135lbs/women 95lbs)
Walking Lunges, 40 Meters
Run 400 Meters