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.

Sunday, December 31, 2017

Monday 180101

10:00a until ???? at Youth Fitness Zone. Everyone is welcome.
Want a pre-dodgeball workout? Join us at 8:30a for a special WOD.

Saturday, December 30, 2017

Sunday 171231

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

Friday, December 29, 2017

Saturday 171230

4 person teams.
One person at each station.
20 minute AMRAP:
Row 250 meters (Rabbit)
Max Rep DB Shoulders To Overhead (35/20 lbs DB's)
Max Rep Chest To Bar Pull-ups
Rest

Thursday, December 28, 2017

Friday 171229

3 rounds for time:
75 Single-unders
50 ft Medicine Ball Walking Lunges (20/14)
25 Medicine Ball Cleans (20/14)
50 ft Medicine Ball Walking Lunges

Wednesday, December 27, 2017

Thursday 171228

Strength:
15 minutes to establish a 1 RM Thruster
WOD:
0:00-0:30
Max Rep Thrusters @ 50%
0:30-2:00
Rest
2:00-2:30
Max Rep Thrusters
2:30-4:00
Rest
4:00-4:30
Max Rep Thrusters
4:30-6:00
Rest
6:00-6:30
Max Rep Thrusters
6:30-8:00
Rest
8:00-8:30
Max Rep Thrusters

Tuesday, December 26, 2017

Wednesday 171227

Strength:
Close Grip Bench Press
6 x 5 reps @ 80%
WOD:
40-30-20-10
Row, Calories
25-20-15-10
Toes To Bar

Monday, December 25, 2017

Tuesday 171226

Strength:
8 sets:
1 Hang Squat Clean + 1 Squat Clean + 2 Split Jerks
Increase weight on each set
WOD:
6 Minute AMRAP
7 Power Cleans (115/85)
5 Front-Rack Lunges (115/85)
3 Wall Climbs

Sunday, December 24, 2017

Monday 171225

Christmas Day....CLOSED

Saturday, December 23, 2017

Sunday 171224

Christmas Eve...CLOSED

Friday, December 22, 2017

Saturday 171223

12 Days Of Christmas
Day 1 Run 100 Meters
Day 2 DB Turkish Get-ups (50/35)
Day 3 Wall Climbs
Day 4 Medicine Ball Clean-Wall Ball Shots (20/14)
Day 5 Jumping Chest To Bar Pull-ups
Day 6 Front Squats (95/65)
Day 7 Hang Power Cleans (95/65)
Day 8 Air Bike, 8 Calories
Day 9 Knees To Elbows
Day 10 Walking Lunge Steps
Day 11 Burpees
Day 12 Row, 12 Calories

Thursday, December 21, 2017

Friday 171222

3 Rounds For Time:
40 Double-unders
30 Alternating Reverse Goblet Lunges (55/35)
20 Toes To Bar
10 Alternating Kettlebell Snatches (55/35)

Wednesday, December 20, 2017

Thursday 171221

Strength:
Back Squat
5 X 5 reps @ 85%
Rest 2 minutes between sets
WOD:
10 minute AMRAP:
5 Hang Power Cleans (135/95)
5 Bar Muscle-ups

Tuesday, December 19, 2017

Wednesday 171220

Strength:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
WOD:
1 Mile Run For Time
Or
Air Bike 5K For Time

Monday, December 18, 2017

Tuesday 171219

Strength:
Dead-lift:
3-3-3-3-3-3-3
You should end up at 87%-90% of 1RM
WOD:
For Time:
Row, 30-20-10 calories
5-10-15
Burpee Box Jump Overs

Sunday, December 17, 2017

Monday 171218

4 Rounds For Time:
30 Double-unders
15 Chest To Bar Pull-ups
30 Goblet Squats (55/35)
150 Meter Shuttle Run (50m each way)
Rest 2 minutes between rounds

Saturday, December 16, 2017

Sunday 171217

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

Friday, December 15, 2017

Saturday 171216

WOD 1:
In Teams Of 3.
12 minute AMRAP:
14 Russian Kettlebell Swings (70/55)
7 Pull-ups
Run 100 Meters
Each team member completes a full round before the next team member goes.
Rest 10 minutes. Then,
WOD 2:
In Teams Of 3.
Row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

Thursday, December 14, 2017

Friday 171215

4 rounds for time of:
400-m run
30 push presses
20 jumping chest-to-bar pull-ups
Men use a 65-lb. barbell
Women use a 45-lb. barbell

Wednesday, December 13, 2017

Thursday 171214

Strength:
1. Back Squat: 8×3 reps @ 70%
2. Power Snatch: 4×1 @ 85-90% of 1RM
3. Snatch Pull: 4×1 @ 100%
4. Snatch Deadlift: 4×1 @ 110%
WOD:
Air Bike or Row
20 minutes for max distance

Tuesday, December 12, 2017

Wednesday 171213

'Cindy'
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Monday, December 11, 2017

Tuesday 171212

Strength:
Front Squat:
5 x 2 reps @ 90% of 1RM
WOD:
10 Rounds For Time:
Row, 10/8 calories
4 Deficit Handstand Push-ups (2- 45lbs bumpers/2- 25lbs bumpers)
Rest 30 seconds between rounds

Sunday, December 10, 2017

Monday 171211

Strength:
Clean & Jerk
5 x 3 reps @ 80% of 1RM
WOD:
3 Rounds For Time:
30 Pistols, Alternating
20 Single Arm Push Press (50/35), 10 Right/10 Left
15 Ring Dips

Saturday, December 9, 2017

Sunday 171210

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

Friday, December 8, 2017

Saturday 171209

3 rounds for time:
Row, 30/24 Calories
30 Power Snatch (75/55)
15 Burpee Box Jump Overs (24/20)

Thursday, December 7, 2017

Friday 171208

5 Rounds For Time
30 Double-unders
15 DB Thrusters (50/35 lbs DBs)
10 Toes To Bar

Wednesday, December 6, 2017

Thursday 171207

'Linda' aka 'The 3 Bars of Death'
For Time:
10-9-8-7-6-5-4-3-2-1 reps
Dead-lift @ 1 1/2 x BW
Bench Press @ BW
Squat Clean @ 3/4 x BW

Tuesday, December 5, 2017

Wednesday 171206

For time:
Row, 1000 Meters
Then,
3 rounds of:
10 Strict Pull-ups
10 Hang Power Cleans (135/95)
10 Push-ups
10 Front Squats (135/95)
Then,
Row, 1000 Meters

Monday, December 4, 2017

Tuesday 171205

Strength:
10 minutes to work up to a heavy
Split Jerk
WOD:
10-9-8-7-6-5-4-3-2-1
Kettlebell Snatch, Right
Kettlebell Snatch, Left
Goblet Squats
Men: 55lb KB
Women: 35lb KB

Sunday, December 3, 2017

Monday 171204

3 Rounds
6 Minute AMRAP
Row, 60 Calories
Max Wall Balls (20/14)
Rest 3 minutes between AMRAPS

Saturday, December 2, 2017

Sunday 171203

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

Friday, December 1, 2017

Saturday 171202

Teams of 3
3 rounds each for time:
Row, 20/15 Calories
15 Thrusters (95/65)
10 Bar Facing Burpees