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.

Thursday, August 31, 2017

Friday 170901

Strength:
Back Squat
5 reps @ 70%, 75%
3 reps @ 80%, 85%, 90%
WOD:
8 Rounds (16 intervals)
Tabata Double-unders
Tabata Toes To Bar

Wednesday, August 30, 2017

Thursday 170831

With a clock set for 27 minutes complete the following:
10 minutes:
Run 1 mile
Max Rep Pull-ups in the remaining time
Rest 3 minutes
7 minutes:
Run 800 Meters
Max Rep Strict Handstand Push-ups in the remaining time.
Rest 3 minutes
4 minutes:
Run 400 Meters
Max Rep Ring Muscle-ups in the remaining time.

Tuesday, August 29, 2017

Wednesday 170830

Strength:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Rest as needed. Increase weight on each set if possible.
WOD:
Air Bike 5 Minutes For Max Calories

Monday, August 28, 2017

Tuesday 170829

Strength:
14 minute EMOM alternate each minute between:
5 Dead-lifts @ 70%
10 Strict Push-ups
WOD:
3 Rounds For Time:
Run 400 Meters
20 Kettlebell Swings (55/35)
Max Rep Chest To Bar Pull-ups

Sunday, August 27, 2017

Monday 170828

Strength:
Front Squat
5 reps @ 70%, 75%
3 reps @ 80%, 85%, 90%
WOD:
12 minute AMRAP:
5 Hang Power Snatches (95 lbs/65)
5 Overhead Squats (95 lbs/65)
5 Burpees Over The Bar

Saturday, August 26, 2017

Sunday 170827

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

Friday, August 25, 2017

Saturday 170826

Partner WOD
Run 400 Meters
60 Dumbbell Push Press
60 Pull-ups
60 Dumbbell Front Squats
60 Push-ups
60 Dumbbell Front Rack Walking Lunges
60 Toes To Bar
Run 400 Meters
Men use a pair of 35lb DB's
Women us a pair of 20lb DB's
This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

Thursday, August 24, 2017

Friday 170825

Strength:
Dead-lift
5 reps @ 75%, 80%, 85%
2 Reps @ 90%
WOD:
5 Rounds For Time:
15 Wall Balls (20/14)
30 Double Unders

Wednesday, August 23, 2017

Thursday 170824

Strength:
Back Squat
3 x 5 reps @85%
Front Squat
3 x 3 reps @85%
WOD:
10 minute AMRAP
3 Chest To Bar Pull-ups
6 Hand Release Push-ups
9 Squats Holding A 45/25lb Bumper Plate

Tuesday, August 22, 2017

Wednesday 170823

'Jerry'
For Time:
Run 1 mile
Row 2,000 Meters
Run 1 mile

Monday, August 21, 2017

Tuesday 170822

Strength:
10 minute EMOM
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance (use 75% of Hang Squat Snatch)
WOD:
3 Rounds For Time:
Bike 1,000 Meters
25 Hang Power Snatch (95/65)

Sunday, August 20, 2017

Monday 170821

Strength:
10 minute EMOM
1 Power Clean + 1 Squat Clean + 1 Front Squat + 1 Jerk (use 70% of your Clean & Jerk)
WOD:
3 Rounds For Time:
50 Double-unders
1 Round of DT (155/105) Masters 50+ (135/95)
(1 round of DT is 12 dead-lifts, 9 hang power cleans, 6 push jerks)

Saturday, August 19, 2017

Sunday 170820

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

Friday, August 18, 2017

Saturday 170819

"Jennifer"
Complete as many rounds in 26 minutes as possible:
10 Pull-ups
15 KB Swings (men 55lbs/women 35lbs)
20 Box Jumps (men 24"/women 20") No Step-ups.

Thursday, August 17, 2017

Friday 170818

CrossFit Games Master's "Diane"
4 minute Time Cap
For time:
21 Dead-lifts
9 Handstand Push-ups
15 Dead-lifts
6 Handstand Push-ups
9 Dead-lifts
3 Handstand Push-ups
Men 185lbs/Women 135lbs
Rest 2 minutes
Then,
CrossFit Games Master's "Final Couplet"
For time:
5 rope ascents, 15-ft. rope
20 thrusters
Men 95lbs/Women 65lbs

Wednesday, August 16, 2017

Thursday 170817

Strength:
Close Grip Bench Press
10 reps @ 60%
2 x 8 reps @ 70%
2 x 6 reps @ 80%
4 reps @ 90%
WOD:
Row 500 meters for time
Rest 2 minutes
Row 500 meters for time

Tuesday, August 15, 2017

Wednesday 170816

WOD 1:
"Bar Fight"
15 minute time cap
12 clean and jerks
Then, 2 rounds of:
  15 toes-to-bars
  12 chest-to-bar pull-ups
Then, 12 clean and jerks
Men: 155lbs/Women 105 lbs
WOD 2:
8 Rounds (32 intervals):
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Monday, August 14, 2017

Tuesday 170815

WOD 1:
For Time:
Run 1 Mile
(Run from the gym to Meditations driveway and back)
Rest 7 minutes
WOD 2:
21-15-9 rep rounds for time:
Ring Push-ups
Back Squat (165/115)

Sunday, August 13, 2017

Monday 170814

For Time On Each Couplet
12-9-6
Power Cleans (95/65)
Pull ups
Rest 2 min
9-6-3
Power Cleans (135/95)
Chest to Bar
Rest 2 min
6-4-2
Power Cleans (185/135)
Bar Muscle ups

Saturday, August 12, 2017

Sunday 170813

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

Friday, August 11, 2017

Saturday 170812

In Front Of A Clock Set For 27 Minutes:
0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

Thursday, August 10, 2017

Friday 170811

4 Rounds For Time:
25 Kettlebell Swings (55/35)
Handstand Walk, 25 Ft
25 AbMat Sit-ups

Wednesday, August 9, 2017

Thursday 170810

Strength:
Front Squat
5 reps @ 65%, 75%, 85%
3 reps @ 90%, 95%
WOD:
12 minute AMRAP
6 Burpee Pull-ups
12 Front Rack DB Walking Lunges (50lb DB's/35lb DB's)

Tuesday, August 8, 2017

Wednesday 170809

For Time:
Air Bike, 30/20 Calories
100 Double-unders
50 DB Snatches, alternating (50/35) Masters 50 yrs + (35/25)
100 Double-unders
Air Bike, 30/20 Calories

Monday, August 7, 2017

Tuesday 170808

For Time:
Run 800 Meters
30 Squat Cleans (95/65)
Run 400 Meters
20 Squat Cleans (135/95)
Run 200 Meters
10 Squat Cleans (185/115)

Sunday, August 6, 2017

Monday 170807

Strength:
15 minutes to establish a 1 RM Thruster
WOD:
Fran
21-15-9 rep rounds for time:
Thrusters (95/65) scale: 60% of 1 RM
Pull-ups

Saturday, August 5, 2017

Sunday 170806

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

Friday, August 4, 2017

Saturday 170805

3 Rounds For Time:
Run 400 Meters
10 Strict Handstand Push-ups
20 Pistols (alternating)
30 Sit-ups

Thursday, August 3, 2017

Friday 170804

Strength:
Dead-lift
4 x 5 reps @ 75%
WOD:
'Christine'
3 Rounds For Time:
Row 500 Meters
12  Dead-lifts (Bodyweight)
21 Box Jumps (24/20)

Wednesday, August 2, 2017

Thursday 170803

20 Minute AMRAP
5 Bar Muscle-ups
10 Push-ups
5 Squat Snatches (135/95) Masters 55 yrs + (115/75)

Tuesday, August 1, 2017

Wednesday 170802

Strength:
Shoulder Press
3 x 5 reps @ 85%
WOD:
1 Hang Power Clean & Jerk (135/95), masters 55 yrs+ (115/75)
30 Double-unders
2 Hang Power Clean & Jerks
30 Double-unders
3 Hang Power Clean & Jerks
30 Double-unders
4 Hang Power Clean & Jerks
30 Double-unders
5 Hang Power Clean & Jerks
30 Double-unders
6 Hang Power Clean & Jerks
30 Double-unders
7 Hang Power Clean & Jerks
30 Double-unders
8 Hang Power Clean & Jerks
30 Double-unders
9 Hang Power Clean & Jerks
30 Double-unders
10 Hang Power Clean & Jerks
30 Double-unders