Saturday 181201

5 Rounds For Time:
Run 400 Meters
5 Bar Muscle-ups
10 Dead-lifts (225/155)

Friday 181130

2018 CrossFìt Stillwater Fall Classic WOD 18.4

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

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.

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

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

Sunday 181125

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

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...

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

Thursday 181122

9a class only

3 Rounds For Time:
Run 400 Meters
15 Power Snatches (95/65)
15 Overhead Squats (95/65)

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)

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."

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)

Sunday 181118

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

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.

Friday 181116

CrossFit Stillwater Fall Classic WOD 18.3 is:

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 minutes
Rx:

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.

Thursday 181115

'Viola'
20 minute AMRAP
Run 400 meters
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)

Wednesday 181114

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

Tuesday 181113

'Helton'
3 Rounds For Time: morning
Run 800 Meters
30 Dumbbell Squat Cleans (50lb DBs/35lb DBs)
30 Burpees

Monday 181112

'Jack'
20 minute AMRAP
10 Push Presses (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24/20)

Sunday 181111

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

Don't Forget Michaela's wedding is at 4p.

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)

Friday 181109

CrossFit Stillwater Fall Classic WOD 18.2
 

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

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
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

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

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)

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.

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

Sunday 181103

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

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

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