Tuesday 190101

DODGEBALL
10a at Youth Fitness Zone

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

Sunday 181230

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

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)

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

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)

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

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

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)

Sunday 181223

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

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

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)

Thursday 181220

3 Rounds For Time:
Run 400 Meters
21 Sumo Dead-lift High Pulls (95/65)
12 Chest To Bar Pull-ups

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

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

Monday 181217

20 Minute AMRAP
Run 100 Meters
1 Rope Climb
10 Pushups
15 Wall Balls (20/14)

Sunday 181216

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

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

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

Thursday 181213

4 Rounds For Time:
Row 500 Meters
25 Push-ups
25 Toes To Bar

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

Tuesday 181211

5 Rounds For Time:
Run 400 Meters
50 Double-unders
15 Burpee Box Jump Overs

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

Sunday 181209

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

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

Friday 181207

2018 Crossfit Stillwater Fall Classic WOD 18.5

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)

Thursday 181206

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

Wednesday 181205

5 Rounds For Time:
Run 400 Meters
20 Box Jumps (24/20)
20 Walking Lunge Steps

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

Monday 181203

For Time:
50-35-20
Air Bike (Calories)
Russian Kettlebell Swings (55/35)
Double-unders

Sunday 181202

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