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.

Monday, October 31, 2016

Monday 161031

Strength:
15 minutes to establish a 1RM Dead-lift
WOD:
12 minute AMRAP
9 Dead-lifts (225/155)
6 Ring Muscle-ups
3 Handstand Push-ups

Sunday, October 30, 2016

Sunday 161030

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

Saturday, October 29, 2016

Saturday 161029

2 rounds for time:
Run 400 meters
50 Box Jumps
50 Push-ups
50 Medicine Ball Sit-ups
50 Pull-ups

Friday, October 28, 2016

Friday 161028

In 20 minutes complete as many rounds as possible of:
10 Dead-lifts(men 185lbs/women 105lbs)
10 One Arm KB Clean & Press, alternating(men 55lbs/women 35lbs)

Thursday, October 27, 2016

Thursday 161027

Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
3 rounds for Time:
Bear Crawl 60 ft
12 Thrusters (men 95lbs/women 65lbs)
6 Chest To Bar Pull-ups

Wednesday, October 26, 2016

Wednesday 161026

Strength:
15 minutes to establish a 1RM Shoulder Press
WOD:
Three Rounds for 60 seconds at each station
Max Rep Snatch (men 75lbs/women 55lbs)
Rest 30 seconds
Max Rep AbMat  Sit-ups
Rest 30 seconds
Max Rep Kettlebell Swings(men 55lbs/women 35lbs)
Rest 30 Seconds

Tuesday, October 25, 2016

Tuesday 161025

Strength:
Every minute on the minute for 10 minutes complete
5 strict weighted pull-ups (men 40lbs/women 25lbs)
WOD:
Run 800 meters
rest 4 minutes
Run 800 meters

Monday, October 24, 2016

Monday 161024

Strength:
15 minutes to establish a 1RM Power Clean
WOD:
15 minute AMRAP:
Row 300 Meters
15 Box Jumps (men 24"/women 20")
12 Hand Release Push-ups
9 Toes To Bar

Sunday, October 23, 2016

Sunday 161023

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

Saturday, October 22, 2016

Saturday 161022

Back Squat
5x5 @85%
Rest 2 minutes between sets
WOD:
10 rounds for time of:
7 Sumo Dead-lift High Pulls
7 Front Squats
7 Push Jerks
Men : 95 lbs barbell
Women: 65 lbs barbell

Friday, October 21, 2016

Friday 161021

Strength:
Power Clean
5x5 @75%
Shoulder Press
5x5 @65%
Rest 2 minutes between sets.
WOD:
3 rounds:
2 minutes, Max Rep Double-unders
Rest 2 minutes

Thursday, October 20, 2016

Thursday 161020

Back Squat
5x5 @75%
Rest 2 minutes between sets
WOD:
Air Bike, 3000 Meters
3 Rounds of Barbara*
Air Bike, 3000 Meters
*1 round of Barabra:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Air Bike, 3000 Meters

Wednesday, October 19, 2016

Wednesday 161019

Strength:
Power Clean
5x5 @65%
Shoulder Press
5x5 @85%
Rest 2 minutes between sets.
WOD:
For Time:
10-8-6-4-2 rep rounds
Thrusters (95/65)
Lateral Burpee Over Barbell

Tuesday, October 18, 2016

Tuesday 161018

Strength:
Back Squat
5x5 @65%
Rest 2 minutes between sets
WOD:
5 Rounds For Time:
Row, 15 Calories
30 Double-unders

Monday, October 17, 2016

Monday 161017

We are entering the final week of the KISS weightlifting program. Next week we will retest all three lifts.
Strength:
Power Clean
5x5 @85%
Shoulder Press
5x5 @75%
Rest 2 minutes between sets.
WOD:
9 minute AMRAP
5 Hang Power Cleans (135/95)
3 Ring Muscle-ups

Sunday, October 16, 2016

Sunday 161016

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

Saturday, October 15, 2016

Saturday 161015

Strength:
Shoulder Press
5x5 @65% (go up 5lbs if you successfully completed 5x5@85%)
WOD:
Time Priority Diane
For reps:
60 seconds of deadlifts, 225 lb.
60 seconds of handstand push-ups
45 seconds of deadlifts, 225 lb.
45 seconds of handstand push-ups
30 seconds of deadlifts, 225 lb.
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

Friday, October 14, 2016

Friday 161014

Power Clean
5x5 @75%
Back Squat
5x5 @85%
Rest 2 minutes between sets

It's been a tough week. Spend the remaining time on mobility, rolling out, or stretching.

Thursday, October 13, 2016

Thursday 161013

Strength:
Shoulder Press
5x5 @85%
Rest 2 minutes between sets
WOD:
Three Rounds
Run 200 Meters
15 Bench Press, Body Weight
25 Medicine Ball Sit-ups

Wednesday, October 12, 2016

Wednesday 161012

Strength:
Power Clean
5x5@65% (go up 5-10lbs if you successfully completed 5x5@85% on Monday)
Back Squat
5x5@75%
Rest 2 minutes between sets
WOD:
7 minutes:
Max Rep Burpee Pull-ups
(Jump to the pull-up bar that is at least 6" above your reach if possibles)

Tuesday, October 11, 2016

Tuesday 161011

Strength:
Shoulder Press
5x5@75%
Rest 2 minutes between sets
WOD:
For time:
4-8-12-16-20
Dumbbell Ground To Over Head, alternating (45/35)
Knees To Elbows

Monday, October 10, 2016

Monday 161010

We are starting week 5 of the 6 week K.I.S.S. Strength program. One more week to go then we will retest.
Strength:
Power Clean
5x5 @85%
Back Squat
5x5@65%
Rest 2 minutes between sets
WOD:
7 minutes:
Row, 75 Calories
Max Rep Double-unders

Sunday, October 9, 2016

Sunday 161009

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

Saturday, October 8, 2016

Saturday 161008

Strength:
Power Clean @75%
Rest 2 minutes between sets
WOD:
Rahoi
12 minute AMRAP
12 Box Jumps (24"/20")
6 Thrusters (95/65)
6 Bar Facing Burpees

Friday, October 7, 2016

Friday 161007

Strength:
Back Squat
5x5 @ 85%
Shoulder Press
5x5 @65%
Rest 2 minutes between sets
WOD:
3 minutes:
Max Rep Wall Walks(climbs)
Rest 3 minutes
3 minutes:
Max Rep Wall Walks(climbs)

Thursday, October 6, 2016

Thursday 161006

Strength:
Power Clean
5x5 @65%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
Row, 400 Meters
30 Wall Balls (20/14)
20 AbMat Sit-ups
10 Ring Muscle-ups

Wednesday, October 5, 2016

Wednesday 161005

Strength:
Back Squat
5x5@75%
Shoulder Press
5x5 @85%
Rest 2 minutes between sets
WOD:
10 Rounds
Hollow Rock, 20 seconds
Rest 10 seconds
Superman Holds, 20 seconds
Rest 10 seconds

Tuesday, October 4, 2016

Tuesday 161004

Strength:
Power Clean
5x5 @85%
WOD:
Three Rounds For Time:
15 Dead-lifts (225/155)
12 Push-ups
9 Box Jumps (24"/20")

Monday, October 3, 2016

Monday 161003

Strength:
Back Squat
5x5 @ 65%
Shoulder Press
5x5 @ 75%
Rest 2 minutes between sets
WOD:
7 minute AMRAP
15 American Kettlebell Swings (55/35)
10 Pistols, alternating legs
5 Bar Muscle-ups

Sunday, October 2, 2016

Sunday 161002

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

Saturday, October 1, 2016

Saturday 161001

Strength:
Back Squat
5x5 @85%
Rest 2 minutes between sets
WOD:
Partner Workout
For time:
Run 800 m
150 Push-ups
100 Chest To Bar Pull-ups
75 Toes To Bar
Run 800 m
Complete all exercises before moving on to the next, one partner works at a time. Both partners must run together.