DODGEBALL
10a at Youth Fitness Zone
Monday, December 31, 2018
Sunday, December 30, 2018
Monday 181231
'Filthy 50'
For time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunge Steps
50 Knees-To-Elbows
50 Push Presses
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double-unders
Men: 24-inch box, 35-lb KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 25-lb KB, 35-lb. push press, 14-lb. ball
For time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunge Steps
50 Knees-To-Elbows
50 Push Presses
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double-unders
Men: 24-inch box, 35-lb KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 25-lb KB, 35-lb. push press, 14-lb. ball
Friday, December 28, 2018
Saturday 181229
Partner WOD
7 Rounds For Time:
P1: 15 Medicine Ball Clean Wall Balls (20/14)
P2: Weighted Front Plank Hold (55/35 bumper plate)
7 Rounds For Time:
P1: 15 Medicine Ball Clean Wall Balls (20/14)
P2: Weighted Front Plank Hold (55/35 bumper plate)
Thursday, December 27, 2018
Friday 181228
Strength:
Back Squat
3 x 5 reps @ 85% of 1 RM
Front Squat
3 x 3 reps @ 85% of 1 RM
WOD:
7 minute AMREP
Burpee Pull-ups
Back Squat
3 x 5 reps @ 85% of 1 RM
Front Squat
3 x 3 reps @ 85% of 1 RM
WOD:
7 minute AMREP
Burpee Pull-ups
Wednesday, December 26, 2018
Thursday 181227
4 Rounds For Time:
Air Bike 1,000 meters
12 Strict Ring Dips
9 Strict Handstand Push-ups
6 DB Bench Press (pick weight-make it heavy)
Air Bike 1,000 meters
12 Strict Ring Dips
9 Strict Handstand Push-ups
6 DB Bench Press (pick weight-make it heavy)
Tuesday, December 25, 2018
Wednesday 181226
Strength:
15 minutes to establish a 1RM Squat Clean Thruster
WOD:
'Jackie'
For Time:
Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups
15 minutes to establish a 1RM Squat Clean Thruster
WOD:
'Jackie'
For Time:
Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups
Monday, December 24, 2018
Tuesday 181225
CLOSED: CHRISTMAS DAY
Holiday class times are as follows:
12/26-12/31
Monday - Friday
12:30, 5p,6p,7p
Saturday
8:30a
Sunday
2-4p
New Years Day
10a Dodge Ball
This is subject to change, so keep an eye on the CrossFit Stillwater FaceBook page for updates
Holiday class times are as follows:
12/26-12/31
Monday - Friday
12:30, 5p,6p,7p
Saturday
8:30a
Sunday
2-4p
New Years Day
10a Dodge Ball
This is subject to change, so keep an eye on the CrossFit Stillwater FaceBook page for updates
Sunday, December 23, 2018
Monday 181224
We will only be having a special 1P Class today. All other classes are cancelled.
12 Days of Christmas
For time:
1 Power Snatch (95/65)
2 Ring Dips
3 Burpee Broad Jumps
4 Pull-ups
5 Knees To Elbows
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunge
9 Box Jumps (24/20)
10 Wall Balls (20/14)
11 Kettlebell Swings (55/35)
12 Thrusters (95/65)
12 Days of Christmas
For time:
1 Power Snatch (95/65)
2 Ring Dips
3 Burpee Broad Jumps
4 Pull-ups
5 Knees To Elbows
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunge
9 Box Jumps (24/20)
10 Wall Balls (20/14)
11 Kettlebell Swings (55/35)
12 Thrusters (95/65)
Saturday, December 22, 2018
Friday, December 21, 2018
Saturday 181222
Teams of 2
150 Pull Ups
150 Push Ups
150 AbMat Sit-ups
Row 150 Calories
One person working at a time. Trade off as often as necessary.
20 min Time Cap
150 Pull Ups
150 Push Ups
150 AbMat Sit-ups
Row 150 Calories
One person working at a time. Trade off as often as necessary.
20 min Time Cap
Thursday, December 20, 2018
Friday 181221
Strength:
Shoulder Press
5 x 5 reps
Go as heavy as possible
WOD:
3 Rounds For Time:
40 Double-unders
20 Toes To Bar
10 Hang Power Clean & Jerks (135/95) (115/75)
Shoulder Press
5 x 5 reps
Go as heavy as possible
WOD:
3 Rounds For Time:
40 Double-unders
20 Toes To Bar
10 Hang Power Clean & Jerks (135/95) (115/75)
Wednesday, December 19, 2018
Thursday 181220
3 Rounds For Time:
Run 400 Meters
21 Sumo Dead-lift High Pulls (95/65)
12 Chest To Bar Pull-ups
Run 400 Meters
21 Sumo Dead-lift High Pulls (95/65)
12 Chest To Bar Pull-ups
Tuesday, December 18, 2018
Wednesday 181219
Strength:
Dead-lift
5 reps @ 50%, 60%, 70%
3 reps @ 80%, 90%
WOD:
10 minute AMRAP
10 Kettlebell Hang Snatch, Right Arm (55/35)(45/25)
Single Arm Kettlebell Overhead Walking Lunge, Right Arm (55/35)(45/25), 10 Steps
10 Kettlebell Hang Snatch, Left Arm
Single Arm Kettlebell Overhead Walking Lunge, Left Arm, 10 Steps
Dead-lift
5 reps @ 50%, 60%, 70%
3 reps @ 80%, 90%
WOD:
10 minute AMRAP
10 Kettlebell Hang Snatch, Right Arm (55/35)(45/25)
Single Arm Kettlebell Overhead Walking Lunge, Right Arm (55/35)(45/25), 10 Steps
10 Kettlebell Hang Snatch, Left Arm
Single Arm Kettlebell Overhead Walking Lunge, Left Arm, 10 Steps
Monday, December 17, 2018
Tuesday 181218
Strength:
15 minutes to establish a 3RM Front Squat
WOD:
For time:
20 Hang Power Cleans (95/65) (75/45)
20 Front Squats
20 Push Jerks
20 Squat Clean Thrusters
* At the top of every minute, including the start of the workout, perform 4 lateral burpees over the bar
15 minutes to establish a 3RM Front Squat
WOD:
For time:
20 Hang Power Cleans (95/65) (75/45)
20 Front Squats
20 Push Jerks
20 Squat Clean Thrusters
* At the top of every minute, including the start of the workout, perform 4 lateral burpees over the bar
Sunday, December 16, 2018
Saturday, December 15, 2018
Friday, December 14, 2018
Saturday 181215
24 minute EMOM
Minute 1: 3 Ring Muscle-ups
Minute 2: 9 Thrusters (95/65)
Minute 3: Row 15/12 Calories
Minute 4: Rest
Minute 1: 3 Ring Muscle-ups
Minute 2: 9 Thrusters (95/65)
Minute 3: Row 15/12 Calories
Minute 4: Rest
Thursday, December 13, 2018
Friday 181214
10 minute EMOM
1 Power snatch +1 Hang Squat Snatch + 1 Overhead Squat @ 65%
WOD:
12 minute AMRAP:
50 Air Squats
25 Burpees
5 Rope Climbs
1 Power snatch +1 Hang Squat Snatch + 1 Overhead Squat @ 65%
WOD:
12 minute AMRAP:
50 Air Squats
25 Burpees
5 Rope Climbs
Wednesday, December 12, 2018
Tuesday, December 11, 2018
Wednesday 181212
Strength:
10 minute EMOM
1 Power Clean + 1 Hang Squat Clean +1 Push Jerk + 1 Split Jerk @65%
WOD:
For Time:
6-5-4-3-2-1
Power Cleans @ 75% of 1RM
Bar Muscle-ups
10 minute EMOM
1 Power Clean + 1 Hang Squat Clean +1 Push Jerk + 1 Split Jerk @65%
WOD:
For Time:
6-5-4-3-2-1
Power Cleans @ 75% of 1RM
Bar Muscle-ups
Monday, December 10, 2018
Sunday, December 9, 2018
Monday 181210
Strength:
15 minutes to establish a heavy 4 Rep Overhead Pause Squat. (hold 3 seconds at the bottom)
WOD:
12 minute EMOM (3 rounds)
Minute 1: Max Rep Strict Pull-ups
Minute 2: 12 Wall Balls (20/14)
Minute 3: 3- Max Rep Strict Ring Dips
Minute 4: 12 Wall Balls
15 minutes to establish a heavy 4 Rep Overhead Pause Squat. (hold 3 seconds at the bottom)
WOD:
12 minute EMOM (3 rounds)
Minute 1: Max Rep Strict Pull-ups
Minute 2: 12 Wall Balls (20/14)
Minute 3: 3- Max Rep Strict Ring Dips
Minute 4: 12 Wall Balls
Saturday, December 8, 2018
Friday, December 7, 2018
Saturday 181208
Teams of 4
20 Minute AMRAP/REP
1. Row 20 Calories (rabbit)
2. Max Rep Dumbbell Hang Squat Cleans (50/35)
3. Max Rep Handstand Push-ups
4. Rest
20 Minute AMRAP/REP
1. Row 20 Calories (rabbit)
2. Max Rep Dumbbell Hang Squat Cleans (50/35)
3. Max Rep Handstand Push-ups
4. Rest
Thursday, December 6, 2018
Friday 181207
2018 Crossfit Stillwater Fall Classic WOD 18.5
2011 CrossFit Games Open WOD 11.1
2011 CrossFit Games Open WOD 11.1
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
- 30 Double-unders
- 15 Power snatches (75lbs / 35kg)
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
- 30 Double-unders
- 15 Power snatches (55lbs / 25kg)
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
- 30 Double-unders
- 15 Power snatches (65lbs / 30kg)
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
- 30 Double-unders
- 15 Power snatches (45lbs / 20kg)
Wednesday, December 5, 2018
Tuesday, December 4, 2018
Monday, December 3, 2018
Tuesday 181204
Strength:
1 Rep Max Weighted Pull-up
1 Rep Max Weighted Ring Dip
WOD:
9 minute AMRAP:
6 Chest To Bar Pull-ups
3 Strict Handstand Push-ups
1 Rep Max Weighted Pull-up
1 Rep Max Weighted Ring Dip
WOD:
9 minute AMRAP:
6 Chest To Bar Pull-ups
3 Strict Handstand Push-ups
Sunday, December 2, 2018
Saturday, December 1, 2018
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