CrossFit Stillwater Will Reopen Monday, May 4th

Class times available for the time being will be 6a, 12:30p, 5p and 6:30p


The following new rules will be in effect for the reopening of CrossFit Stillwater on May 4th:


Class size is limited to 9 athletes and 1 coach until further notice.


Members must reserve their spot for a class via Signup Genius.

Sign Up Genius:

https://www.signupgenius.com/go/20f0545aca92ea7fd0-crossfit


Only CrossFit Stillwater programming will be permitted until further notice due to social distancing restrictions.


No Drop-ins or new members will be allowed until June 1st.


All members must thoroughly wash their hands with soap and water for a minimum of 20 seconds upon entering the gym.


To adhere to required social distancing guidelines no guests or children will be allowed into the gym. Members will not be allowed into the gym until their reserved class time or permitted to do so by staff.


Members and trainers will be required to go home if they show any signs or symptoms.


If you are ill, stay home. You should be fever free (fever being a temp of 100.1 or greater) a minimum of 48 hours without the use of fever reducers and have a negative Covid 19 test prior to returning to the gym.


Members should contact me immediately if you or a family member tests positive for Covid-19.


Workout stations will be marked on the floor to insure as much maximal social distancing as possible during workouts.


Chalk buckets have been removed, so please bring your own chalk.


Mandatory disinfecting by members of all equipment that is used during the workout is requred. Spray bottles of disinfectant and rags will be provided.


Please remember, if you choose to enter the building, just as in any other public entity, you’re risking the possibility of exposure to Covid 19.

Thursday, January 31, 2019

Friday 190201

Power Snatch
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
Rest as needed.
WOD:
10 min AMRAP
6 Strict Handstand Push-ups
2 Bar Muscle-ups

Wednesday, January 30, 2019

Thursday 190131

20 Minute AMRAP
10 Pull-ups
15 Push-ups
30 Squats Holding a 45/25 lbs Bumper Plate

Tuesday, January 29, 2019

Wednesday 190130

Strength 1:
10 minutes to work up to a 2 rep touch and go Dead-lift
Strength 2:
10 minutes to work up to a 5 rep Thruster
WOD
21-15-9 rep rounds for time:
Toes To Bar
Thrusters (95/65) masters 55+ (75/50)

Monday, January 28, 2019

Tuesday 190129

WOD 1:
15 x 125 Meter Row Sprints
Rest 1:30 between sprints
WOD 2:
10-8-6-4-2 rep rounds for Time:
DB Bench Press
DB Hang Squat Clean
Pull-ups
Pick weight. Use the same pair of DB's for bench press and hang squat cleans

Sunday, January 27, 2019

Monday 190128

Strength:
6 minute EMOM
2 Squat Cleans @ 80%
WOD 1:
'Grace'
For Time:
30 Clean & Jerks (135/95) masters 55+ (115/75)
WOD 2:
12 minute EMOM
1: 30 second Side Plank
2: 30 second Hollow Hold
3: 30 second Side Plank

Saturday, January 26, 2019

Sunday 190127

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

Friday, January 25, 2019

Saturday 190126

5 Rounds For Time:
3 rounds of Cindy
7 Clean & Jerks (135/95)
Rest 1:30 between rounds

Thursday, January 24, 2019

Friday 190125

4 Rounds For Time
Run 200 Meters
15 Burpee Box Jump Overs (24/20)

Wednesday, January 23, 2019

Thursday 190124

Strength:
10 Minutes
30 seconds on 30 seconds off
1 Snatch @ 70%.
WOD:
5 Rounds For Time
10 Overhead Squats (95/65)
10 Toes To Bar
Rest 1:00 between rounds

Tuesday, January 22, 2019

Wednesday 190123

Strength:
10 minutes to establish a 1RM Split Jerk
WOD:
'Diane'
21-15-9 rep rounds for time
Dead-lift (225/155)
Handstand Push-ups

Monday, January 21, 2019

Tuesday 190122

WOD 1:
15 x100 Meter Row Sprints
Rest 1:30 between each sprint
WOD 2:
'Annie'
50-40-30-20-10 rep rounds for time
Double-unders
Abmat Sit-ups

Sunday, January 20, 2019

Monday 190121

Strength:
Every 2 Minutes For 20 Minutes
1 Power Clean + 1 Hang Power Clean + 3 Front Squats
3 rounds @ 65%
3 rounds @ 75%
2 rounds @ 85%
2 Rounds @ 90%
Use % of Power Clean
WOD:
21-15-9
Ring Dips
Chest To Bar Pull-ups

Saturday, January 19, 2019

Sunday 190120

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

Friday, January 18, 2019

Saturday 190119

5 Rounds For Time On Each Round
8 Thrusters (135/95)
4 Ring Muscle-ups
6 Power Cleans (135/95)
10 Bar Pull-ups
Rest 3 minutes between rounds

Thursday, January 17, 2019

Friday 190118

Strength:
12 minute EMOM
Power snatch.
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
WOD:
15-12-9 rep rounds for time
Overhead Squats (95/65)
Bar Facing Burpees

Wednesday, January 16, 2019

Thursday 190117

20 minute AMRAP
Air Bike, 1,000 Meters
Run 400 Meters Carrying A Medicine Ball (20/14)

Tuesday, January 15, 2019

Wednesday 190116

Strength:
12 minute EMOM
1 Power Clean + 1 Hang Power Clean. Don’t drop the bar.
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
WOD:
'Karen'
For Time:
150 Wall Balls (20/14)

Monday, January 14, 2019

Tuesday 190115

10 Rounds For Time
Run 200
25 Double-unders
6 Commando Pull-ups

Sunday, January 13, 2019

Monday 190114

Strength:
3 Overhead Squats @ 50%, 60% ,70%, 80%, 90%
Then,
Work up to a heavy 5 RM Thruster.
WOD:
For time
100 Russian Kettlebell Swings (55/35)
75 Box Step-ups (24/20)
50 Ring Pulls (feet even with uprights)

Saturday, January 12, 2019

Sunday 190113

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

Friday, January 11, 2019

Saturday 190112

For Time:
Run 1,200 Meters
63 Kettlebell Swings
36 Pull-ups
Run 800 Meters
42 Kettlebell Swings
24 Pull-ups
Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

Thursday, January 10, 2019

Friday 190111

For Time:
Row 3,000 meters
Every 2 minutes get off the rower and perform
5 Power cleans (135/95)

Wednesday, January 9, 2019

Thursday 190110

Strength:
5 minute EMOM
2 High Hang Squat Snatch @ 60%
5 min EMOM
1 Hang Squat Snatch @ 70%
5 minute EMOM
1 Squat Snatch @ 80%
WOD:
9 minute AMRAP
3 Bar Muscle-ups
6 Overhead Squats (95/65)

Tuesday, January 8, 2019

Wednesday 190109

Strength:
6 Squat Cleans @ 65%
Rest 1:30
5 Squat Cleans @ 70%
Rest 1:30
4 Squat Cleans @ 75%
Rest 1:30
3 Squat Cleans @ 80%
Rest 1:30
2 Squat Cleans @ 85%
Rest 1:30
1 Squat Clean @ 90%
WOD:
3 minute AMRAP
12 Wall Balls (20/14)
6 Toes To Bar
Rest 3 minutes
3 minute AMRAP
12 Wall Balls
6 Chest To Bar Pull-ups
Rest 3 minutes
3 minute AMRAP
12 Wall Balls
6 Pull-ups

Monday, January 7, 2019

Tuesday 190108

10 min EMOM
1: 14/10 cal row
2: 14 AbMat Sit-ups
Rest 5 minutes
10 min EMOM
1: 14/10 cal row
2: 50 second Front Plank.
Rest 2 minutes
12 min emom
1: 30 second Side Plank
2: 30 second Hollow Hold
3: 30 second Side Plank.

Sunday, January 6, 2019

Monday 190107

Strength:
Back Squat.
12 reps @ 60%
8 reps @ 70%
6 reps @ 80%
4 reps @ 85%
Rest as needed
WOD:
21-15-9 Rep Rounds For Time
Air Bike, Calories
Burpees

Saturday, January 5, 2019

Sunday 190106

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

Friday, January 4, 2019

Saturday 190105

Teams of 3:
For Time
Run 400 Meters (together)
21 Chest To Bar Pull-ups
21 Wall Climbs (touch nose to wall)
21 Hang Squat Cleans (135/95)
Run 400 Meters
15 Chest To Bar Pull-ups
15 Wall Climbs
15 Hang Squat Cleans
Run 400 Meters
9 Chest To Bar Pull-ups
9 Wall Climbs
9 Hang Squat Cleans
Partition the C2B pull-ups and wall climbs and hang squat cleans between teammates. Only one team member working at a time.

Thursday, January 3, 2019

Friday 190104

Strength:
15 minutes to work up to a heavy Snatch
WOD:
21-15-9 rep rounds for time:
Toes To Bar
4ft Burpee Broad Jump

Wednesday, January 2, 2019

Thursday 190103

Strength:
10 minutes to establish a 1 RM Shoulder Press
WOD 1:
12 minute AMRAP
12 Push-ups
15 Wall Balls (20/14)
WOD 2:
7 Rounds:
45 seconds Air Bike for Max Calories
Rest 15 seconds

Tuesday, January 1, 2019

Wednesday 190102

Strength:
15 minutes to establish a 1 RM Front Squat.
WOD:
15 minute AMRAP
Row 15/12 Calories
30 Double-unders