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.

Wednesday, November 30, 2016

Wednesday 161130

'Barbara'
5 Rounds For Time On Each Round
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest exactly 3 minutes between rounds

Tuesday, November 29, 2016

Tuesday 161129

Strength:
Dead-lift
5 x 3 reps @ 85% of 1RM
WOD:
8 minute AMREP/AMRAP
2 Russian Kettlebell Swings
2 Burpees
4 Russian Kettlebell Swings
4 Burpees
6 Russian Kettlebell Swings
6 Burpees
8 Russian Kettlebell Swings
8 Burpees
10 Russian Kettlebell Swings
10 Burpees
Continue to add 2 reps to each successive exercise until time expires
Men: 55lbs Women: 35lbs Masters (60 yrs +): Men: 45lbs women 25lbs

Monday, November 28, 2016

Monday 161128

Strength:
Push Jerk
6 x 2 reps
Increase weight on each set.
Rest 2 minutes between sets
WOD:
For Time:
Row 2,000 meters

Sunday, November 27, 2016

Sunday 161127

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

Saturday, November 26, 2016

Saturday 161126

'Kelly'
5 Rounds For Time:
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Friday, November 25, 2016

Friday 161125

Strength:
Dead-lift
5-5-5-5-5
Rest 2 minutes between sets
Increase weight on each set
WOD:
3 Rounds For Time
Run 200 Meters
15 Good-mornings (65/45)
30 AbMat Sit-ups

Thursday, November 24, 2016

Thursday 161124

There will only be one class today at 9a.

Turkey Trot
20 Minute AMRAP
10 Medicine Ball Cleans (20/14)
Run 100 Meters Carrying Medicine Ball (20/14)
10 Burpees + 2 Push-ups Per Burpee

Wednesday, November 23, 2016

Wednesday 161123

We will only have one class on Thanksgiving Day-9a sharp

Strength:
Shoulder Press
5-5-5-5-5
Rest 2 minutes between sets.
Increase weight on each set.
WOD:
12-10-8-6-4-2
Rep Rounds For Time
Dumbbell Ground to Overhead (alternating arms)(45/25)
Knees To Elbows

Tuesday, November 22, 2016

Tuesday 161122

Strength:
Front Squat
3-3-3-3-3
Rest 2 minutes between sets
Increase weight on each set
WOD:
10 minute AMRAP
10 Deficit Push-ups(men 45lb bumpers/women 25lb bumpers)
20 Calorie Row
30 Pistols (alternating legs)

Monday, November 21, 2016

Monday 161121

Strength:
15 minutes to work up to a heavy Snatch Complex:
Power Snatch + Hang Squat Snatch + Overhead Squat
WOD:
 9 minute AMRAP:
Bike, 15 Calories (25 calories on AirDyne)
9 Hang Power Snatch (95/65)
9 Toes To Bar

Sunday, November 20, 2016

Sunday 161120

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

Saturday, November 19, 2016

Saturday 161119

12 Rounds For Time:
5 Power Snatches (105/75)
1 Round of Cindy

Friday, November 18, 2016

Friday 161118

Three Rounds For Time:
Handstand Walk, 50 Feet
10 Hang Squat Cleans (135/95)
5 Bar Muscle-ups

Thursday, November 17, 2016

Thursday 161117

Strength:
15 minutes to work up to a heavy complex:
Shoulder Press, 1 rep
Push Press, 2 reps
Push Jerk, 3 reps
WOD:
Row 5,000 meters

Wednesday, November 16, 2016

Wednesday 161116

Strength:
Back Squat
3 reps @ 70%, 75%, 80%, 85% , 85% of 1 RM
WOD:
12 Minute AMRAP
10 Burpee Box Jumps (24/20)
15 Kettlebell Swings (55/35)
20 Air Squats

Tuesday, November 15, 2016

Tuesday 161115

Three Rounds For Time:
Row 500 Meters
100 Double unders
50 Sit-ups
25 Ring Dips

Monday, November 14, 2016

Monday 161114

Strength:
15 minutes to work p to a heavy set of the following complex:
5 Dead-lifts
4 Hang Power Cleans
3 Front Squats
2 Shoulders To Overhead
Unbroken, the barbell never leaves the hands until all lefts and reps are completed
WOD:
9 Minute AMRAP
Xebex Air Bike, 25 Calories (35 calories on Schwinn AirDyne)
15 Thrusters (75/55)
7 Chest To Bar Pull-ups

Sunday, November 13, 2016

Sunday 161113

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

Saturday, November 12, 2016

Saturday 161112

"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday, November 11, 2016

Friday 161111

"Jack"
20 Minute AMRAP
10 Push Press (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24"/20")

Thursday, November 10, 2016

Thursday 161110

"Tyler"
5 Rounds For Time:
7 Muscle-ups
21 Sumo Dead-lift High Pulls (95/65)

Wednesday, November 9, 2016

Wednesday 161109

"Wittman"
7 Rounds For Time:
15 Kettlebell Swings (55/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")

Tuesday, November 8, 2016

Tuesday 161108

"Jenny"
20 minute AMRAP
20 Overhead Squats (45/33)
20 Back Squats (45/33)
Run 400 Meters

Monday, November 7, 2016

Monday 161107

"Bradshaw"
10 Rounds For Time:
3 Handstand push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double-unders

Sunday, November 6, 2016

Sunday 161106

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

Saturday, November 5, 2016

Saturday 161105

27-21-15 reps for time of:
Back Squats (165/115)
Handstand push-ups

Friday, November 4, 2016

Friday 161104

3 Rounds For Time:
Row 500 Meters
40 Kettlebell Swings (55/35)
30 Sit-ups (feet anchored by Kettlebell)
20 Goblet Squats (55/35)
10 Chest To Bar Pull-ups

Thursday, November 3, 2016

Thursday 161103

Strength:
15 minutes to establish a 1RM Squat Clean & Jerk
WOD:
Grace
For Time:
30 Clean & Jerks (135/95)

Wednesday, November 2, 2016

Wednesday 161102

4 Rounds For Time:
60 Double-unders
30 Push-ups
15 Toes To Bar

Tuesday, November 1, 2016

Tuesday 161101

Strength:
15 minutes to establish a 1RM Squat Snatch
WOD:
3 Rounds For Time:
Run 400 Meters
10 Squat Snatches @65%