50-40-30-20-10 rep rounds for time
Russian Kettlebell Swings (55/35)
AbMat Sit-ups
Thursday, June 30, 2016
Wednesday, June 29, 2016
Wednesday 160629
Strength:
Back Squat
6 x 2 reps @ 90% of 1RM
WOD:
3 Rounds For Time:
Run 400 Meters
50 Air Squats
Back Squat
6 x 2 reps @ 90% of 1RM
WOD:
3 Rounds For Time:
Run 400 Meters
50 Air Squats
Tuesday, June 28, 2016
Tuesday 160628
Complete as many rounds in 20 minutes as possible:
24 Double-unders
6 Power Cleans (185/115)
12 Handstand Push-ups
24 Double-unders
6 Power Cleans (185/115)
12 Handstand Push-ups
Monday, June 27, 2016
Sunday, June 26, 2016
Saturday, June 25, 2016
Saturday 160625
10 Rounds for Time:
40 Yard Farmers Carry (45/25)
30 Double-unders
20 Air Squats
10 Commando Pull-ups
Men use 2- 45 pound steel plates
Women use 2- 25pund steel plates
40 Yard Farmers Carry (45/25)
30 Double-unders
20 Air Squats
10 Commando Pull-ups
Men use 2- 45 pound steel plates
Women use 2- 25pund steel plates
Friday, June 24, 2016
Friday 160624
Complete as many rounds in 30 minutes as possible:
Run 200 Meters Carrying A Medcine Ball
20 Meter Medicine Ball Overhead Walking Lunge
20 Medicine Ball Sit-ups
20 Push Balls
Men use a 20lb ball, women use a 14lb ball
Run 200 Meters Carrying A Medcine Ball
20 Meter Medicine Ball Overhead Walking Lunge
20 Medicine Ball Sit-ups
20 Push Balls
Men use a 20lb ball, women use a 14lb ball
Thursday, June 23, 2016
Thursday 160623
For Time:
Row 2000 Meters
Then directly to
12-9-6
Clusters (135/95)
Box Jump (24/20)
Row 2000 Meters
Then directly to
12-9-6
Clusters (135/95)
Box Jump (24/20)
Wednesday, June 22, 2016
Wednesday 160622
Strength:
Every minute on the minute for 5 minutes:
5 Touch & Go Dead-lifts @ 70%
Then,
Every minute on the minute for 5 minutes
5 Shoulder Presses @ 70%
WOD:
21-15-9-15-21 rep rounds for time:
Kettlebell Swings (55/35)
Toes To Bar
Every minute on the minute for 5 minutes:
5 Touch & Go Dead-lifts @ 70%
Then,
Every minute on the minute for 5 minutes
5 Shoulder Presses @ 70%
WOD:
21-15-9-15-21 rep rounds for time:
Kettlebell Swings (55/35)
Toes To Bar
Tuesday, June 21, 2016
Tuesday 160621
Strength:
Front Squats
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
WOD:
'JT'
21-15-9 reps for time:
Handstand Push-ups
Ring Dips
Push-ups
Front Squats
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
WOD:
'JT'
21-15-9 reps for time:
Handstand Push-ups
Ring Dips
Push-ups
Monday, June 20, 2016
Monday 160620
For Time:
Run 600 Meters
21 Burpee Box Jumps (24"/20")
21 Knees to Elbows
Run 400 Meters
15 Burpee Box Jumps
15 Knees To Elbows
Run 200 Meters
9 Burpee Box Jumps
9 Knees To Elbows
Run 600 Meters
21 Burpee Box Jumps (24"/20")
21 Knees to Elbows
Run 400 Meters
15 Burpee Box Jumps
15 Knees To Elbows
Run 200 Meters
9 Burpee Box Jumps
9 Knees To Elbows
Sunday, June 19, 2016
Saturday, June 18, 2016
Saturday 160618
CrossFit Stillwater will be closed Sunday For Father's Day.
10 Rounds For Time:
10 Burpee Pull-ups
Run 200 Meters
10 Rounds For Time:
10 Burpee Pull-ups
Run 200 Meters
Friday, June 17, 2016
Thursday, June 16, 2016
Thursday 160616
Run 200 Meters
Rest 30 Seconds
Run 400 Meters
Rest 60 Seconds
Run 600 Meters
Rest 90 Seconds
Run 800 Meters
Rest 30 Seconds
Run 400 Meters
Rest 60 Seconds
Run 600 Meters
Rest 90 Seconds
Run 800 Meters
Wednesday, June 15, 2016
Wednesday 160615
Weightlifting Wednesday
Back Squat
5 reps @60%, 65%, 70%, 75% of 1RM
Front Squat
5 reps @60%, 65%, 70%, 75% of 1RM
Overhead Squat
5 reps @60%, 65%, 70%, 75% of 1RM
Back Squat
5 reps @60%, 65%, 70%, 75% of 1RM
Front Squat
5 reps @60%, 65%, 70%, 75% of 1RM
Overhead Squat
5 reps @60%, 65%, 70%, 75% of 1RM
Tuesday, June 14, 2016
Tuesday 160614
For Time:
Row 1000 meters
Then,
3 Rounds Of:
10 Alternating Single Arm Kettlebell Snatches (men 55lbs/women 35lbs)
10 Chest To Bar Pull-ups
Run 200 Meters
Row 1000 meters
Then,
3 Rounds Of:
10 Alternating Single Arm Kettlebell Snatches (men 55lbs/women 35lbs)
10 Chest To Bar Pull-ups
Run 200 Meters
Monday, June 13, 2016
Monday 160613
Strength:
10 sets-1 Power Clean + 3 Front Squats
Start at 65% of your 1RM power clean.
WOD:
3 rounds for time of:
21 Wall Balls (20/14)
15 Toes To Bar
9 Squat Cleans (135/95)
10 sets-1 Power Clean + 3 Front Squats
Start at 65% of your 1RM power clean.
WOD:
3 rounds for time of:
21 Wall Balls (20/14)
15 Toes To Bar
9 Squat Cleans (135/95)
Sunday, June 12, 2016
Saturday, June 11, 2016
Friday, June 10, 2016
Friday 160610
Four Rounds For Time
Run 400 Meters
15 Clean & Jerks, touch and go. (95/65)
Do not drop the barbell
Run 400 Meters
15 Clean & Jerks, touch and go. (95/65)
Do not drop the barbell
Thursday, June 9, 2016
Thursday 160609
Five Rounds For Time:
10 Pull-Ups
20 Single Arm Kettlebell Thrusters (35/25) (10 on each arm)
50 Double Unders
10 Pull-Ups
20 Single Arm Kettlebell Thrusters (35/25) (10 on each arm)
50 Double Unders
Wednesday, June 8, 2016
Wenesday 160608
Weightlifting Wednesday
Strength:
Squat Clean (touch & go)
Heavy set of 5 reps
Heavy set of 3 reps
1 Rep Max
WOD:
4 minutes:
Row for Max Calories
Strength:
Squat Clean (touch & go)
Heavy set of 5 reps
Heavy set of 3 reps
1 Rep Max
WOD:
4 minutes:
Row for Max Calories
Tuesday, June 7, 2016
Tuesday 160607
Strength:
Every minute on the minute for 10 minutes complete
5 Weighted Pull-ups, pick weight.
WOD:
25-20-15-10-5
Chest To Bar Pull-ups
50-40-30-20-10
AbMat Sit-ups
Every minute on the minute for 10 minutes complete
5 Weighted Pull-ups, pick weight.
WOD:
25-20-15-10-5
Chest To Bar Pull-ups
50-40-30-20-10
AbMat Sit-ups
Monday, June 6, 2016
Monday 160606
WOD 1:
For Time:
Run 800 Meters
WOD 2:
4 Rounds For Time On Each Round
5 Lateral Over The Bar Burpees
10 Overhead Squats (95/65)
5 Lateral Over The Bar Burpees
10 Hang Power Snatch (95/65)
Rest 2 minutes between rounds
For Time:
Run 800 Meters
WOD 2:
4 Rounds For Time On Each Round
5 Lateral Over The Bar Burpees
10 Overhead Squats (95/65)
5 Lateral Over The Bar Burpees
10 Hang Power Snatch (95/65)
Rest 2 minutes between rounds
Sunday, June 5, 2016
Saturday, June 4, 2016
Saturday 160604
Complete as many rounds in 20 minutes as possible
6 Dead-lifts (275/185)
Handstand Walk, 30 feet
6 Bar Muscle-ups
Handstand Walk, 30 feet
6 Dead-lifts (275/185)
Handstand Walk, 30 feet
6 Bar Muscle-ups
Handstand Walk, 30 feet
Friday, June 3, 2016
Friday 160603
BRING A FRIEND FRIDAY
Five Rounds For Time:
400 meter row
20 pushups
40 double-unders
200 meter run
Five Rounds For Time:
400 meter row
20 pushups
40 double-unders
200 meter run
Thursday, June 2, 2016
Thursday 160602
Complete as many rounds as possible in 20 minutes
30 Wallballs (20/14)
20 Box Jumps (24/20)
10 Power Clean (155/105)
Don't forget that tomorrow is Bring A Friend Friday
30 Wallballs (20/14)
20 Box Jumps (24/20)
10 Power Clean (155/105)
Don't forget that tomorrow is Bring A Friend Friday
Wednesday, June 1, 2016
Wednesday 160601
Strength:
Overhead Squat
5 reps @ 65%,70%,75%,80% of 1RM
WOD:
Complete as many rounds as possible in 12 minutes of:
5 chest-to-bar pull-ups
10 ring dips
15 Overhead Squats (95/65)
Overhead Squat
5 reps @ 65%,70%,75%,80% of 1RM
WOD:
Complete as many rounds as possible in 12 minutes of:
5 chest-to-bar pull-ups
10 ring dips
15 Overhead Squats (95/65)
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