CrossFit Stillwater Will Reopen Monday, May 4th

Class times available for the time being will be 6a, 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 12 athletes and 2 coaches 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 72 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, February 28, 2019

Friday 190301

CrossFit Games Open WOD 19.2
WORKOUT 19.2 RX’D
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1)
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
RX’D LOADING
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.
WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises*
50 single-unders
15 squat cleans (weight #1)
25 hanging knee-raises*
 50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
 50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
SCALED LOADING AND VARIATIONS
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

Wednesday, February 27, 2019

Thursday 190228

20 Minute AMRAP
10 Strict Pull-ups
20 Push-ups
30 Air Squats
Row 500 Meters

Tuesday, February 26, 2019

Wednesday 190227

Strength:
Front Squat:
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
WOD:
3 Rounds for Time:
15 Squat Cleans (135/95)
15 Ring Dips

Monday, February 25, 2019

Tuesday 100226

Strength:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
WOD:
Tabata Double-unders
8 intervals of 20 seconds work/10 seconds rest

Sunday, February 24, 2019

Monday 190225

WOD 1:
12 minute AMRAP
2 Power Cleans @ 75%
10 Lateral Burpees Over The Bar

Rest 5 minutes

WOD 2:
12 minute AMRAP
2 Power Snatches @ 75%
Air Bike, 10 Calories
7 Chest To Bar Pull-ups

Saturday, February 23, 2019

Sunday 190224

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

Friday, February 22, 2019

Saturday 190223

5 Rounds For Time:
12 Alternating Kettlebell Snatches
12 Goblet Kettlebell Lunges
12 Alternating Kettlebell Cleans
8 Kettlebell Push Presses (4 right/4 left)
Men: 55 lbs KB. Women 35 lbs KB

Thursday, February 21, 2019

Friday 190222

CrossFit Games Open WOD 19.1
WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
VARIATIONS
Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target
Masters 55+:
Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

Wednesday, February 20, 2019

Thursday 190221

10 Rounds For Time
1 minute: Row, Max Calories
10 Lateral Burpees Over The Rower
Rest 1 minute.

Tuesday, February 19, 2019

Wednesday 190220

For Time:
10 Bar Muscle-ups
25 Thrusters (75/55)
Row 1,000 Meters
25 Thrusters
10 Bar Muscle-ups

Monday, February 18, 2019

Tuesday 190219

WOD:
'Power Clean Elizabeth'
21-15-9 rep rounds for time:
Power Clean (135/95)
Ring Dips
Rest 5 minutes, then:
Strength:
7 minutes to establish a 1 RM Squat Clean

Sunday, February 17, 2019

Monday 190218

Strength:
Dead-lift
7 x 3 reps @75%
Rest 2 min between sets
WOD:
For Time:
50 Wall Balls (20/14)
50 Double-unders
35 Wall Balls
35 Double-unders
20 Wall Balls
20 Double-unders

Saturday, February 16, 2019

Sunday 190217

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

Friday, February 15, 2019

Saturday 190216

For Time:
Row, 50 Calories
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring Dips
10 Bar Facing Burpees

Thursday, February 14, 2019

Friday 190215

For Time:
21-15-9 reps
Power Snatch (95/65) 55yrs +(75/55)
7-5-3 reps
Ring Muscle-ups
Air Bike 15 Calories After Each Round

Wednesday, February 13, 2019

Thursday 190214

'Lynne'
5 Rounds For Max Reps On Each Round:
Body-weight Bench Press
Pull-ups

Tuesday, February 12, 2019

Wednesday 190213

Strength:
Dead-lift
10 reps @ 55%
8 reps @ 65%
6 reps @ 75%
WOD:
For Time:
21-15-9
Air Bike, Calories
7-5-3
Bar Muscle-ups

Monday, February 11, 2019

Tuesday 190212

WOD 1:
5 Rounds For Time On Each Round
150 Row Sprint
15 Toes To Bar
5 Hang Squat Snatches (135/95)
Rest 1:30 between rounds
WOD 2:
For Time
40 Burpee Box Jump Overs  (24/20)

Sunday, February 10, 2019

Monday 190211

Strength:
Back squat
10 reps @ 65%
8 reps @ 70%
6 reps @ 75%
WOD:
10 Rounds For Time
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat (155/105)
5 Strict Handstand Push-ups

Saturday, February 9, 2019

Sunday 190210

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

Friday, February 8, 2019

Saturday 190209

Team WOD
3 person teams
20 minute AMRAP/AMREP
Max Rep Strict Chin-ups
Row, Max Calories
400 Meter Run

Thursday, February 7, 2019

Friday 190208

Strength:
Snatch
2 reps @ 65%
2 reps 75%
2 reps 80%
2 reps 85%
2 reps 90%
Rest as needed
WOD:
For Time:
21-15-9 rep rounds for time
Air Bike, Calories
Overhead Squat (95/65)

Wednesday, February 6, 2019

Thursday 190207

Strength:
Dead-lift
10 reps @ 50%
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
WOD:
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 air squats
2 strict pull-ups, 4 push-ups, 6 air squats
3 strict pull-ups, 6 push-ups, 9 air squats
Etc.

Tuesday, February 5, 2019

Wednesday 190206

For Time:
10 Thrusters @ 60%
2 Ring Muscle-ups
8 Thrusters @  65%
2 Ring Muscle-ups
6 Thrusters @ 70%
2 Ring Muscle-ups
4 Thrusters @ 80%
2 Ring Muscle-ups
2 Thrusters @ 90%
2 Ring Muscle-ups

Monday, February 4, 2019

Tuesday 190205

12 Rounds For Time:
150 Meter Row Sprint
30 Double-unders
Rest 1:00 between rounds

Sunday, February 3, 2019

Monday 190204

Monday:
Every 2 Minutes for 20 Minutes:
3 Rounds:
5 Power Cleans @ 65%
2 Bar Muscle-ups
4 Rounds:
4 Power Cleans @ 75%
2 Bar Muscle-ups
3 Rounds:
3 Power Cleans @ 85%
2 Bar Muscle-ups

Saturday, February 2, 2019

Sunday 190203

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

Friday, February 1, 2019

Saturday 190202

5 Person Team WOD
30 minute AMRAP
1: 7 Box Jumps (30/24)
2: Run 100 Meters.
3: 14 Alternating DB Snatch (50/35) masters 55+(35/20)
4: 15 wallballs (20/14)
5- 10 pull-ups