5 Rounds For Time:
Run 400 Meters
5 Bar Muscle-ups
10 Dead-lifts (225/155)
Friday, November 30, 2018
Thursday, November 29, 2018
Wednesday, November 28, 2018
Thursday 181129
10 Minute EMOM:
1 Squat Clean + 1 Hang Power Clean + 1 Split Jerk
Minutes 1-3: 3 reps/min @ 65%
Minutes 4-6: 3 reps/min @ 70%
Minutes 7-8: 2 reps/min @ 75%
Minutes 9-10: 2 reps/min @ 80%
WOD:
15 Minute EMOM Alternate Each Minute Between
2 Ring Muscle-ups
7 Handstand Push-ups
6 Alternating Leg Pistols
1 Squat Clean + 1 Hang Power Clean + 1 Split Jerk
Minutes 1-3: 3 reps/min @ 65%
Minutes 4-6: 3 reps/min @ 70%
Minutes 7-8: 2 reps/min @ 75%
Minutes 9-10: 2 reps/min @ 80%
WOD:
15 Minute EMOM Alternate Each Minute Between
2 Ring Muscle-ups
7 Handstand Push-ups
6 Alternating Leg Pistols
Tuesday, November 27, 2018
Wednesday 181128
Strength:
10 Minute EMOM:
1 Squat Snatch + 1 Hang Squat Snatch
Minutes 1-3: 3 reps/min @ 65%
Minutes 4-6: 3 reps/min @ 70%
Minutes 7-8: 2 reps/min @ 75%
Minutes 9-10 2 reps/min at 80%
WOD:
3 Rounds Of 3 Minute AMRAPs:
10 Wall Balls (20/14)
10 Hang Power Snatch (75/55)
Rest 3 minutes between rounds.
10 Minute EMOM:
1 Squat Snatch + 1 Hang Squat Snatch
Minutes 1-3: 3 reps/min @ 65%
Minutes 4-6: 3 reps/min @ 70%
Minutes 7-8: 2 reps/min @ 75%
Minutes 9-10 2 reps/min at 80%
WOD:
3 Rounds Of 3 Minute AMRAPs:
10 Wall Balls (20/14)
10 Hang Power Snatch (75/55)
Rest 3 minutes between rounds.
Monday, November 26, 2018
Tuesday 181127
5 Rounds For Time On Each Round:
Row 750 Meters
40 Double-unders
15 Dead-lifts (155/105)
Rest 3 minutes between rounds
Row 750 Meters
40 Double-unders
15 Dead-lifts (155/105)
Rest 3 minutes between rounds
Sunday, November 25, 2018
Monday 181126
Strength:
Pause Front Squat
3 seconds on the bottom.
Work up to a heavy 5 reps
WOD:
7 minute AMRAP:
5 Squat Clean Thrusters (115/85) (95/65)
7 Toes To Bar
Pause Front Squat
3 seconds on the bottom.
Work up to a heavy 5 reps
WOD:
7 minute AMRAP:
5 Squat Clean Thrusters (115/85) (95/65)
7 Toes To Bar
Saturday, November 24, 2018
Friday, November 23, 2018
Saturday 181124
With a partner, complete 3 alternating sets each of:
20 Wall Balls (20/14)
20 Sumo Dead-lift High Pull (75/55)
20 Burpees
20 Push Press (75/55)
Row 20/15 Calories
Partner 1 performs 20 Wall Balls
Partner 2 performs 20 Wall Balls
Partner 1 performs 20 SDHP
Partner 2 performs 20 SDHP
Etc...
20 Wall Balls (20/14)
20 Sumo Dead-lift High Pull (75/55)
20 Burpees
20 Push Press (75/55)
Row 20/15 Calories
Partner 1 performs 20 Wall Balls
Partner 2 performs 20 Wall Balls
Partner 1 performs 20 SDHP
Partner 2 performs 20 SDHP
Etc...
Thursday, November 22, 2018
Friday 181123
5 Rounds For Time On Each Round:
12 Dumbbell Bench Press (pick weight. make it challenging)
12 Horizontal Ring Pulls With Feet On A Box
Air Bike 500 Meters
Rest 2 minutes between rounds
12 Dumbbell Bench Press (pick weight. make it challenging)
12 Horizontal Ring Pulls With Feet On A Box
Air Bike 500 Meters
Rest 2 minutes between rounds
Wednesday, November 21, 2018
Thursday 181122
9a class only
3 Rounds For Time:
Run 400 Meters
15 Power Snatches (95/65)
15 Overhead Squats (95/65)
3 Rounds For Time:
Run 400 Meters
15 Power Snatches (95/65)
15 Overhead Squats (95/65)
Tuesday, November 20, 2018
Wednesday 181121
Strength:
15 minutes to work up to a 3 RM Back Squat
WOD:
12 minute AMRAP
30 Double-unders
3/6/9/12/15/18...
Power Clean (115/75 pounds)
15 minutes to work up to a 3 RM Back Squat
WOD:
12 minute AMRAP
30 Double-unders
3/6/9/12/15/18...
Power Clean (115/75 pounds)
Monday, November 19, 2018
Tuesday 181120
“Tabata Tuesday”
‘Tabata This!’
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."
‘Tabata This!’
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."
Sunday, November 18, 2018
Monday 181119
Every 2 minutes, for 30 minutes (3 sets of each):
1 – 400/300 Meter Row
2 – 20 Ring Dips
3 – Air Bike 30/20 Calories
4 – 20 Toes to Bar
5 – 10 Renegade Rows (pick weight, make challenging)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
1 – 400/300 Meter Row
2 – 20 Ring Dips
3 – Air Bike 30/20 Calories
4 – 20 Toes to Bar
5 – 10 Renegade Rows (pick weight, make challenging)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Saturday, November 17, 2018
Friday, November 16, 2018
Saturday 181117
'Murph'
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 squats
Run 1 Mile
Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 squats
Run 1 Mile
Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.
Thursday, November 15, 2018
Friday 181116
CrossFit Stillwater Fall Classic WOD 18.3 is:
Rx:
WORKOUT 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutesRx:
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.
Scaled:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
Masters 55+ Rx:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.
Masters 55+ Scaled:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
Wednesday, November 14, 2018
Thursday 181115
'Viola'
20 minute AMRAP
Run 400 meters
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)
20 minute AMRAP
Run 400 meters
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)
Tuesday, November 13, 2018
Wednesday 181114
'Bradshaw'
10 Rounds For Time:
3 Handstand Push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double-unders
10 Rounds For Time:
3 Handstand Push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double-unders
Monday, November 12, 2018
Tuesday 181113
'Helton'
3 Rounds For Time: morning
Run 800 Meters
30 Dumbbell Squat Cleans (50lb DBs/35lb DBs)
30 Burpees
3 Rounds For Time: morning
Run 800 Meters
30 Dumbbell Squat Cleans (50lb DBs/35lb DBs)
30 Burpees
Sunday, November 11, 2018
Monday 181112
'Jack'
20 minute AMRAP
10 Push Presses (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)
20 minute AMRAP
10 Push Presses (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)
Saturday, November 10, 2018
Sunday 181111
Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.
Don't Forget Michaela's wedding is at 4p.
Don't Forget Michaela's wedding is at 4p.
Friday, November 9, 2018
Saturday 181110
3 Rounds For Time:
Run 400 Meters
8 Dead-lifts (255/185)
10 Burpee Pull-ups
12 Single Arm Kettlebell Thrusters- 6 right arm/6 left arm (55/35)
14 Box Jumps (24/20)
Run 400 Meters
8 Dead-lifts (255/185)
10 Burpee Pull-ups
12 Single Arm Kettlebell Thrusters- 6 right arm/6 left arm (55/35)
14 Box Jumps (24/20)
Thursday, November 8, 2018
Friday 181109
CrossFit Stillwater Fall Classic WOD 18.2
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch
CROSSFIT GAMES OPEN WORKOUT 14.3
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch
MASTERS MEN - includes Masters Men 55+Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch
Wednesday, November 7, 2018
Thursday 181108
For Time:
Air Bike,1,000 Meters
1 Rope Climb
Air Bike,1,000 Meters
2 Rope Climbs
Air Bike,1,000 Meters
3 Rope Climbs
Air Bike,1,000 Meters
4 Rope Climbs
Air Bike,1,000 Meters
1 Rope Climb
Air Bike,1,000 Meters
2 Rope Climbs
Air Bike,1,000 Meters
3 Rope Climbs
Air Bike,1,000 Meters
4 Rope Climbs
Tuesday, November 6, 2018
Wednesday 181107
Strength:
Dead-lift
3 x 5 reps @ 85% of 1 RM
WOD:
12 minutes AMRAP
7 Box Jumps (30”/24”)
14 Kettlebell Swings (70/55)
Dead-lift
3 x 5 reps @ 85% of 1 RM
WOD:
12 minutes AMRAP
7 Box Jumps (30”/24”)
14 Kettlebell Swings (70/55)
Monday, November 5, 2018
Tuesday 181106
Tabata Push Jerk(95/65)
Rest 3 minutes
Tabata Chest To Bar Pull-up
Rest 3 minutes
Tabata Push-up
Rest 3 minutes
Tabata Hang Power Snatch (95/65)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 95 lb.
Women: 65 lb.
Rest 3 minutes
Tabata Chest To Bar Pull-up
Rest 3 minutes
Tabata Push-up
Rest 3 minutes
Tabata Hang Power Snatch (95/65)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 95 lb.
Women: 65 lb.
Sunday, November 4, 2018
Monday 181105
Back Squat
5 x 5 reps
Increase weight on each set if possible.
WOD:
7 minute AMRAP
20 Dumbbell Push Presses
40 Double-unders
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
5 x 5 reps
Increase weight on each set if possible.
WOD:
7 minute AMRAP
20 Dumbbell Push Presses
40 Double-unders
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
Saturday, November 3, 2018
Friday, November 2, 2018
Saturday 181103
Teams of 4:
4 Rounds For Time:
1. Run 400 Meters
2. 15 Burpee DB Cleans (50/35)
3. 15 Pull-ups
4. Rest
4 Rounds For Time:
1. Run 400 Meters
2. 15 Burpee DB Cleans (50/35)
3. 15 Pull-ups
4. Rest
Thursday, November 1, 2018
Friday 181102
CrossFit Stillwater Fall Classic WOD 1:
CF Games Open WOD 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
CF Games Open WOD 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
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