Thursday 160630

50-40-30-20-10 rep rounds for time
Russian Kettlebell Swings (55/35)
AbMat Sit-ups

Wednesday 160629

Strength:
Back Squat
6 x 2 reps @ 90% of 1RM
WOD:
3 Rounds For Time:
Run 400 Meters
50 Air Squats

Tuesday 160628

Complete as many rounds in 20 minutes as possible:
24 Double-unders
6 Power Cleans (185/115)
12 Handstand Push-ups

Monday 160627

Five Rounds For Time:
Row, 15 Calories
15 Power Snatch (95/65)
15 Push-ups

Sunday 160626

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

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

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

Thursday 160623

For Time:
Row 2000 Meters
Then directly to
12-9-6
Clusters (135/95)
Box Jump (24/20)

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

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

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

Sunday 160619

Closed for Father's Day.

Saturday 160618

CrossFit Stillwater will be closed Sunday For Father's Day.

10 Rounds For Time:
10 Burpee Pull-ups
Run 200 Meters

Friday 160617

For Time:
40-30-20-10 reps
Row, Calories
Ring Push-ups
Box Jumps
AbMat Sit-ups

Thursday 160616

Run 200 Meters
Rest 30 Seconds
Run 400 Meters
Rest 60 Seconds
Run 600 Meters
Rest 90 Seconds
Run 800 Meters

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

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

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)

Sunday 1160612

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

Saturday 160611

Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Friday 160610

Four Rounds For Time
Run 400 Meters
15 Clean & Jerks, touch and go. (95/65)
Do not drop the barbell

Thursday 160609

Five Rounds For Time:
10 Pull-Ups
20 Single Arm Kettlebell Thrusters (35/25) (10 on each arm)
50 Double Unders

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

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

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

Sunday 160605

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

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

Friday 160603

BRING A FRIEND FRIDAY

Five Rounds For Time:
400 meter row
20 pushups
40 double-unders
200 meter run

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

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)