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:

Only CrossFit Stillwater programming will be permitted until further notice due to social distancing restrictions.

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.

Saturday, September 30, 2017

Sunday 171001

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

Friday, September 29, 2017

Saturday 170930

2 Person Teams
One person working at a time
25 minute AMRAP
5 Deadlifts (275/185 lbs)
10 Ring Dips
15 Box Jumps (24/20)

Thursday, September 28, 2017

Friday 170929

4 - 5 minute AMRAPs
Row 500 Meters
Then, max rounds and reps of
15 Kettlebell Swings (55/35)
15 Push-ups
Rest 3 minutes between AMRAPs

Wednesday, September 27, 2017

Thursday 170928

Back Squat
3 x 5 reps @85%
For Time:
DB Thrusters (50 lbs DBs/35 lbs DBs)
Rope Climbs

Tuesday, September 26, 2017

Wednesday 170927

4 Rounds For Time:
50 Double-unders
35 Knees To Elbows
20 Chin-ups
160 Ft Single Arm DB Overhead Walk* (70/50)
*switch arms at 80 feet

Monday, September 25, 2017

Tuesday 170926

Push Jerk
7 x 2 reps
Increase loads on each set. Start at 75% of 1RM
10 Minute AMRAP
3 Wall Walks
7 Box Jumps (30/24)

Sunday, September 24, 2017

Monday 170925

Front Rack Barbell Lunge
3 x 6 reps each leg
3 Weighted Pull-ups between each set*
*Use a heavy DB held between the ankles
2 Rounds For Time:
10 Thrusters (135/95)
20 Pull-ups
Run 400 Meters

Saturday, September 23, 2017

Sunday 170924

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

Friday, September 22, 2017

Saturday 170923

10 Rounds For Time:
30 Double-unders
15 Pull-ups
30 Squats
100 Meter Sprint
Rest 2 minutes between rounds

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Thursday, September 21, 2017

Friday 170922

Push Press
Increase weight on each set
3 Rounds For Time:
3 Rope Climbs
20 Burpees
15 Sumo Dead-lift High Pulls (95/65)

Wednesday, September 20, 2017

Thursday 170921

Back Squat
5 x 5 reps @ 75%
Front Squat
3 x 10 reps @ 65%
3 Rounds For Time:
Run 200 Meters
30 Walking Lunges
20 Kness To Elbows
10 Burpee Pull-ups

Tuesday, September 19, 2017

Wednesday 170920

3 x 200 Meter Runs.
The rest is the walk back to the starting line.
For Time:
Strict Pull-ups
Strict Handstand Push-ups

Monday, September 18, 2017

Tuesday 170919

Close Grip Bench Press
3 x 7 reps @ 75%
Immediately perform 11 Horizontal Supine Ring Pulls with feet on a box after each bench press set.
Rest 2 minutes between sets
3 Rounds For Time:
Row, 50 Calories
100 Double-unders

Sunday, September 17, 2017

Monday 170918

Overhead Squat
Increase weight on each set
11 Minute AMRAP
7 Box Jumps (24/20)
4 Power Cleans (165/115)

Saturday, September 16, 2017

Sunday 170917

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

Friday, September 15, 2017

Saturday 170916

In teams of three, complete the following for time:
1200 Meter Relay Shuttle Run
120 Double-unders
90 Alternating One Arm KB Cleans(70/55)
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
90 Alternating One Arm KB Cleans(70/55)
120 Double-unders
1200 Meter Relay Shuttle Run
Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.

Thursday, September 14, 2017

Friday 170915

Hotshots 19"
6 rounds for time of:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pullups
Run 400 meters

Wednesday, September 13, 2017

Thursday 170914

WOD 1:
12 minute EMOM alternate each minute between:
15/12 Ring Push-ups (set rings 6" above floor)
Row, 15/12 Calories
WOD 2:
12 Minute EMOM alternate each minute between:
Row, 15/12 Calories
10/8 Strict Handstand Push-ups

Tuesday, September 12, 2017

Wednesday 170913

21-15-9 rep rounds for time:
Overhead Squats (115/85)
Burpee Pull-up

Monday, September 11, 2017

Tuesday 170912

5 reps @ 65%,70%,75%
3 reps @ 80%,85%
For Time:
75 Double-unders
20 Horizontal Supine Ring Pulls (feet on box or bench)
40 Russian Kettlebell Swings (70/55)
20 Horizontal Supine Ring Pulls (feet on box)
75 Double-unders

Sunday, September 10, 2017

Monday 170911

10 minutes to establish a 1RM Hang Squat Clean
9 Minute AMRAP:
7 Clusters (135/95)
7 Ring Muscle-ups

Saturday, September 9, 2017

Sunday 170910

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

Friday, September 8, 2017

Saturday 170909

For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5K
If you have a 20lb vest, wear it.

Thursday, September 7, 2017

Friday 170908

5 rounds for time of:
Row 500 meters
15 Bench Presses (135/95)

Wednesday, September 6, 2017

Thursday 170907

Shoulder Press
Front Squat

Tuesday, September 5, 2017

Wednesday 170906

Power Clean (touch and go)
5 reps @65%  70%, 75%, 80%, 85%
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Monday, September 4, 2017

Tuesday 170905

Close Grip Bench Press
5 reps @ 65%, 70%, 75%, 80%, 85%
3 Rounds For Time:
40 Double-unders
15 Sumo Dead-lift High Pulls (95/65)
15 Ring Dips

Sunday, September 3, 2017

Monday 170904

Run 5K For Time

Saturday, September 2, 2017

Sunday 170903

The gym will be closed Monday for Labor Day. There will be a Monday WOD posted for you to do on your own.

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

Friday, September 1, 2017

Saturday 170902

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters (95/65)
10 Box Jumps (24″/20″)
Run 200 Meters