CrossFit Stillwater Will Be Closed From March 22 Through April 30. Thanks Coronavirus.

Monday, December 31, 2018

Tuesday 190101

DODGEBALL
10a at Youth Fitness Zone

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

Sunday 181230

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

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)

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

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)

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

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

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)

Saturday, December 22, 2018

Sunday 181223

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

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

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)

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

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

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

Sunday, December 16, 2018

Monday 181217

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

Saturday, December 15, 2018

Sunday 181216

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

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

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

Wednesday, December 12, 2018

Thursday 181213

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

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

Monday, December 10, 2018

Tuesday 181211

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

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

Saturday, December 8, 2018

Sunday 181209

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

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

Thursday, December 6, 2018

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:
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:

Wednesday, December 5, 2018

Thursday 181206

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

Tuesday, December 4, 2018

Wednesday 181205

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

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

Sunday, December 2, 2018

Monday 181203

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

Saturday, December 1, 2018

Sunday 181202

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