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.

Sunday, January 31, 2016

Sunday 160131

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

Saturday, January 30, 2016

Saturday 160130

6 Rounds For Time:
7 Thrusters (135/95)
10 Chest To Bar Pull-ups
100 Meter Shuttle Run (20 meter)
Rest 1 minute

Friday, January 29, 2016

Friday 160129

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.

Thursday, January 28, 2016

Thursday 160128

Gymnastics:
Three Rounds:
30 seconds Scapular Push-ups
30 seconds Handstand Hold Against Wall (facing wall)
30 seconds Hollow Holds
WOD:
7 Rounds For Time:
7 Dead-lifts (225/155)
7 Toes To Bar
7 Burpees

Wednesday, January 27, 2016

Wednesday 160127

For Time:
Row 500 Meters
21 Push Press (95/65)
50 Double-unders
Row 500 Meters
15 Push Press (95/65)
50 Double-unders
Row 500 Meters
9 Push Press (95/65)
50 Double-unders

Tuesday, January 26, 2016

Tuesday 160126

Strength:
Every Minute On The Minute For 10 Minutes:
7 Strict Weighted Pull-ups*
*Pick weight, but make it challenging
WOD:
21-15-9-9-15-21 rep rounds
Russian KB Swings (55/35)
Kettlebell Push-up

Monday, January 25, 2016

Monday 160125

Strength:
Dead-lift
5 x 5 reps @ 73% of 1RM
WOD:
21-18-15-12-9-6-3 rep rounds for time:
Dead-lift (135/95)
AbMat Sit-ups

Sunday, January 24, 2016

Sunday 160124

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

Saturday, January 23, 2016

Saturday 160123

4 Person Tag team:
5 Rounds For Time And Max Reps
Run 400 meters (timer)
Max Rep Burpee Box Jump(24"/20")
Max Rep Wall Balls (20/14)
Rest

Friday, January 22, 2016

Friday 160122

Strength:
15 minutes to establish a 1 RM Close Grip Bench Press
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press @ 70% of 1RM
1-2-3-4-5-6-7-8-9-10
Strict Pull-up

Thursday, January 21, 2016

Thursday 160121

Strength:
Front Squat
5 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
Complete 2 rounds for max reps at each station:
1 minute Dumbbell Ground to Overhead (pick weight)
1 minute Air Squats
1 minute AbMat Sit-ups
1 minute Burpees
Rest 1 minute
*Score is total reps per round

Wednesday, January 20, 2016

Wednesday 160120

4 Rounds For Time
Row 250 Meters
20 Kettlebell Swings (55/35)
5 Ring Muscle Ups

Tuesday, January 19, 2016

Tuesday 160119

Strength:
15 minutes to establish a 1 RM Snatch
WOD:
21-15-9 Rep Rounds For Time:
Dead-lift (225/155)
Box Jump (24"/20")
Strict Handstand Push-up

Monday, January 18, 2016

Monday 160118

Strength:
15 minutes to establish a 1 RM Clean & Jerk
WOD:
Complete as many rounds and reps in 7 minutes as possible:
2 Power Cleans (155/105)
2 Lateral Over Bar Burpees
4 Power Cleans (155/105)
4 Lateral Over Bar Burpees
6 Power Cleans (155/105)
6 Lateral Over Bar Burpees
8 Power Cleans (155/105)
8 Lateral Over Bar Burpees
10 Power Cleans (155/105)
10 Lateral Over Bar Burpees
Continue to add 2 reps to each exercise on each successive round until time expires.

Sunday, January 17, 2016

Sunday 160117

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

Saturday, January 16, 2016

Saturday 160116

From CrossFit Linchpin
For time:
25 Box Jumps (24"/20")
50 Pull-ups
75 Abmat Sit-ups
100 Double-unders
1.5 Mile run
100 Double-unders
75 Abmat Sit-ups
50 Pull-ups
25 Box Jumps (24"/20")

Friday, January 15, 2016

Friday 160115

Snatch
5 reps @50%
Clean & Jerk
5 reps @50%
WOD:
Seven minutes:
Row 1,000 meters
Max Rep Thrusters (95/65)

Thursday, January 14, 2016

Thursday 160114

Clean & Jerk
1 rep @60%x1
1 rep @65%
1 rep @70%
3 reps @60%
WOD:
Complete as many reps as possible in 12 minutes
1 minute Max Rep Double-unders
1 minute Schwinn AirDyne, Max Calories
1 minute Max Rep Hang Power Cleans (135/95)

Wednesday, January 13, 2016

Wednesday 160113

Snatch
1 rep@ 60%
1 rep @65%
1 rep @70%
3 reps @60%
WOD:
Three Rounds For Time
Row, 15/12 Calories
15 Kettlebell Swings (55/35)
7 L-Hang Pull-ups

Tuesday, January 12, 2016

Tuesday 160112

Front Squat
3 reps @70%x3
2 reps @75%
1 rep @80%
WOD:
Complete as many rounds in 15 minutes as possible
10 Sumo Dead-lift High Pull (95/65)
20 Wall Balls (20/14)
30 Double-unders

Monday, January 11, 2016

Monday 160111

Snatch
1 rep @70%
1 rep @75%x1
2 reps @80%
Clean & Jerk
1 rep @70%
1 rep @75%
2 reps @80%
Auxiliary work:
3 rounds of
20 Hip Extensions
30 Sit-ups

Sunday, January 10, 2016

Sunday 160110

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

Saturday, January 9, 2016

Saturday 160109

Strength:
Back Squat
2 x 3 reps @85%
WOD:
5 rounds for time of:
Row 250 meters
25 Thrusters (45/33)
15 Toes To Bar

Friday, January 8, 2016

Friday 160108

Strength:
Clean & Jerk
2 reps @75%
2 reps @80%
3 reps @85%
Clean Pull
2 x 3 reps @90%
WOD:
30-20-10 rep rounds for time:
Single Arm Full DB Snatch (alternating)
Box Jumps (24/20)

Thursday, January 7, 2016

Thursday 160107

Strength:
Snatch Balance
3 reps @80%
WOD:
For Time:
100 Burpee Pull-ups

Wednesday, January 6, 2016

Wednesday 160106

Strength:
Power Snatch
2 x 5 reps @70%
Power Clean & Jerk
2 x 5 reps @70%
WOD:
Complete as many rounds in 12 minutes as possible:
Run 200 Meters
15 Dead-lifts (225/155)

Tuesday, January 5, 2016

Tuesday 160105

Front Squat
2 reps @80%
1 rep @85%
1 rep @90%
WOD:
Three Rounds For Time:
30 Wall Balls (20lb/14lb)
15 Ring Dips
30 Double-unders

Monday, January 4, 2016

Monday 160104

Strength:
Snatch
2 reps @75%
2 reps @80%
3 x 1 rep @85%
Snatch Pull
2 x 3 reps @90%
WOD:
Complete as many rounds in 12 minutes as possible
Row, 20 Calories
20 Push-ups

Sunday, January 3, 2016

Sunday 160103

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

Saturday, January 2, 2016

Saturday 160102

Clean & Jerk
75% x 3+1
80% x 2+1
1 rep @ 85%, 90%, 95%
Clean Pull
3 x 3 reps @95%
Back Squat
5 reps @80%, 85%, 80%

Friday, January 1, 2016

Friday 160101

New Year's Day. We Are Closed.