CrossFit Stillwater Will Reopen Monday, May 4th

Class times available for the time being will be 6a, 12:30p, 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 9 athletes and 1 coach 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 48 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, December 31, 2015

Thursday 151231

Strength:
Overhead Squat
2 x 3 reps @85%
Push Press + Jerk
2 x 3 reps @70%
WOD:
Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. 32 total intervals. The score is the total number of reps completed.

Wednesday, December 30, 2015

Wednesday 151230

Clean Deadlift + Mid-Hang Clean
2 x 3 reps @75%
Clean Deadlift
4 x 3 reps @105%
WOD:
Complete as many rounds and reps in 12 minutes of the ascending ladder
3-6-9-12-15-18-21-etc
Dead-lift
Push-jerk
Chest To Bar Pull-up
Men: 155lb barbell. Women: 105lb barbell.

Tuesday, December 29, 2015

Tuesday 151229

Strength:
Front Squat
3 reps @75%
2 reps @80%
2 reps @85%
WOD:
Complete as many rounds in 10 minutes as possible
10 Box Jumps (24"/20")
20 AbMat Sit-ups

Monday, December 28, 2015

Monday 151228

Strength:
Snatch
3 reps @75%
2 reps @ 80%
1 rep @ 85%, 90%, 95%
Snatch Pull
3 x 3 reps @95%
WOD:
CrossFit Open WOD 14.1
Complete as many rounds in 10 minutes as possible
30 Double-unders
15 Power Snatches (75/55)

Sunday, December 27, 2015

Sunday 151227

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

Saturday, December 26, 2015

Saturday 151226

Clean & Jerk
75% x 3+1 x 2
80% x 2+1
85% x 2+1
90% x 1
Clean Pull
3 x 3 reps @90%
Back Squat
5 x 3 reps @80%

Friday, December 25, 2015

Friday 151225

Christmas Day. We Are Closed.

Thursday, December 24, 2015

Thursday 151224

Christmas Eve. 12:30p class only

12 Days Of Christmas
Do the workout like you would sing the song.
Day 1: Burpee Broad Jump
Day 2: KB Snatches (alternating arms)
Day 3: Burpee Box Jump Overs(24"/20")
Day 4: KB Cleans (alternating arms)
Day 5: Burpee Pull-ups
Day 6: KB Sumo Dead-lift High Pulls
Day 7: Burpees
Day 8: KB Goblet Squats
Day 9: Lateral Burpees
Day 10: American KB Swings
Day 11: Burpee Toes To Bar
Day 12: Russian KB Swings
Men use a 55lb KB. Women use a 35lb KB

Wednesday, December 23, 2015

Wednesday 151223

Snatch Deadlift + Mid-Hang Snatch
2 x 3 reps @75%
Snatch Deadlift
4 x 3 reps @105%
Snatch Balance + OHS
2 x 3 reps @80%
Push Press + Jerk
2 x 3 reps @65%

Tuesday, December 22, 2015

Tuesday 151222

Strength:
Front Squat
3 reps @75%, 80%, 75%
WOD:
For Time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes To Bar

Monday, December 21, 2015

Monday 151221

Strength:
Snatch
3 x 2 reps @75%
2 reps @80%
2 reps @85%
1 rep @90%
Snatch Pull
3 x 3 reps @90%
WOD:
'Christine'
Three Rounds For Time:
Row 500 Meters
12 Dead-lifts (bodyweight)
21 Box Jumps(24"/20")

Sunday, December 20, 2015

Sunday 151220

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

Saturday, December 19, 2015

Saturday 151219

Strength:
Back Squat
5 x 3 reps @78%
WOD:
'Triple Three'
Row 3,000 Meters
300 Double-unders
Run 3 Miles

Friday, December 18, 2015

Friday 151218

Clean & Jerk
75% x 3+1 x 2
80% x 2+1 x 2
Clean Pull
4 x 3 reps @85%
WOD:
8 Rounds (32 intervals)
Tabata Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Thursday, December 17, 2015

Thursday 151217

Strength:
Snatch Balance
2 x 3 reps @70%
Jerk
2 x 5 reps @80%
WOD:
Every minute on the minute for 12 minutes alternate between:
40 Double-unders
15 Dumbbell Thrusters (35lb DBs/20lb DBs)

Wednesday, December 16, 2015

Wednesday 151216

Strength:
Halting Clean Deadlift + Mid-Hang Clean
2 x 5 reps @70%
Clean Deadlift
5 x 3 reps @100%
WOD:
21-15-9 rep rounds for time
Row, Calories
Hang Power Cleans (95/65)
Lateral Burpees Over Barbell

Tuesday, December 15, 2015

Tuesday 151215

Strength:
Front Squat
3 x 3 reps @75%
WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time
Strict Pull-ups
Pistols
Strict Toes To Bar
Strict Handstand Push-ups
Perform 4 Burpees between each exercise

Monday, December 14, 2015

Monday 151214

Strength:
Snatch
2 x 2 reps @75%
2 x 2 reps @80%
Snatch Pull
4 x 3 reps @85%
WOD:
For Time:
21-15-9 rep rounds
Row, Calories
Overhead Squat (95/65)
Pull-ups

Sunday, December 13, 2015

Sunday 151213

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

Saturday, December 12, 2015

Saturday 151212

Back Squat
5 x 3 reps @75%
WOD:
Two Person Teams
Four Rounds For Time:
Run 400 Meters
30 Medicine Ball Clean - Chest Pass(20/14)
20 Kettlebell Swings (55/35)
20 Pull-ups

Run together as a team. Then line up 4ft apart and perform 30 medicineball chest passes (15 ea). Partner 1 will then do 20 KB swings while Partner 2 completes 20 Pull-ups, and then Partner 2 will do KB swings, while Partner 1 does pull-ups.

Friday, December 11, 2015

Friday 151211

Clean & Jerk
70% x 3+1 x 2
75% x 3+1 x 2
Clean Pull 5 x 3 reps @80%
WOD:
Complete as many rounds in 15 minutes as possible
Row, 20 calories
10 Hang Power Cleans (135/95)
5 Ring Muscle-ups

Thursday, December 10, 2015

Thursday 151210

Strength:
Muscle Snatch + Snatch Balance + OHS 5 x 3 reps
Push Press + Jerk 2 x 3 reps @60%
WOD:
'Diane'
21-15-9 rep rounds for time:
Dead-lift (225/155)
Handstand Push-ups

Wednesday, December 9, 2015

Wednesday 151209

Strength:
Halting Snatch Deadlift + Mid-Hang Snatch 2 x 5 reps @70%
Snatch Deadlift 5 x 3 reps @100%
WOD:
CrossFit Open WOD 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Tuesday, December 8, 2015

Tuesday 151208

Strength:
Front Squat3 x 3 reps @70%
WOD:
Three Rounds For Time:
Run 400 Meters
Max Rep Bench Press - Body Weight
Max Rep Supine Ring Pulls- feet on a box

Monday, December 7, 2015

Monday 151207

Strength:
Snatch2 x 2 reps @70%
3 x 2 reps @75%
Snatch Pull3 x 3 reps @80%
WOD:
Complete as many rounds in 16 minutes as possible
10 Ring Dips
15 AbMat Sit-ups
20 Barbell Walking Lunges (95/65)

Sunday, December 6, 2015

Sunday 151206

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on stuff you suck at.

Saturday, December 5, 2015

Saturday 151205

Karen & Annie
50-40-30-20-10 rep rounds for time
Double-unders
Sit-ups
Wall Balls (20lbs/14lbs

Friday, December 4, 2015

Friday 151204

Complete as many rounds in 20 minutes as possible
Run 200 Meters
10 Box Jump Overs (24"/20")
10 Deficit Push-ups (45lb bumper/25lb bumper)
10 Chest To Bar Pull-ups

Thursday, December 3, 2015

Thursday 151203

Strength:
15 minutes to establish a 1RM Front Squat
WOD:
10-8-6-4-2 rep rounds for time:
Front Squat @ 60% of 1RM
Lateral Bar Jump Burpees

Wednesday, December 2, 2015

Wednesday 151202

Strength:
15 minutes to establish a 1 RM Clean & Jerk
WOD:
Complete as many rounds and reps in 12 minutes as possible:
Row, 50 calories
40 Dead-lift
30 Hang Power Clean
20 Shoulder To Overhead
Use a single barbell loaded to 60% of clean & jerk 1RM

Tuesday, December 1, 2015

Tuesday 151201

21-15-9 Rep Rounds For Time:
Schwinn AirDyne, Calories
Kettlebell Sumo Dead-lift High Pull (55lbs/35lbs)
Wall Balls (20lbs/14lbs)
Toes To Bar