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.

Tuesday, April 30, 2019

Wednesday 190501

Strength:
Back Squat
5 reps @ 75%,80%,85% of 1RM
WOD:
Complete As Many Rounds As Possible In 7 Minutes:
14 Sumo Dead-lift High Pulls (men 95lbs/women 65lbs)
7 Handstand Push-ups

Monday, April 29, 2019

Tuesday 190430

Strength:
12 minutes to establish a 1RM Shoulder Press
WOD:
Mini 14.4
For Time
Row, 30 calories
25 Toes To Bar
20 Wall Balls (men 20lbs/women 14 lbs)
15 Power Cleans (men 135lbs/women 95lbs)
10 Muscle-ups

Sunday, April 28, 2019

Monday 190429

Strength:
Dead-lift
5reps @ 75%,80%,85% of 1RM
WOD:
3 rounds of:
1 minute Max Effort C2B Pull-ups
1 minute Max Effort Burpees (face and jump over Kettlebell)
1 minute Max Effort Kettlebell Swings (men 55lbs/women 35lbs)
Rest 1 minute

Saturday, April 27, 2019

Sunday 190428

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

Friday, April 26, 2019

Saturday 190427

Catalyst Athletic's 4 week Oly lifting program
Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Thursday, April 25, 2019

Friday 190426

Friday:
"Helen"
Three rounds for time:
Run 400 Meters
21 KB Swings (men 55lbs/women 35lbs)
12 Pull-ups

Wednesday, April 24, 2019

Thursday 190425

Catalyst Athletic's 4 week Oly lifting program
Hang Snatch – 5 x 2
Power Clean & Push Jerk – 4 x 1
Overhead Squat – 3 x 1
WOD:
In 10 minutes complete as many rounds as possible:
50 Double-unders
Run 200 Meters

Tuesday, April 23, 2019

Wednesday 190424

Catalyst Athletic's 4 week Oly lifting program
Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2
WOD:
In 12 minutes complete as many rounds as possible:
5 C2B Pull-ups
10 Hand Release Push-ups
15 Sit-ups
20 Squats

Monday, April 22, 2019

Tuesday 190423

Catalyst Athletic's 4 week Oly lifting program
Power Snatch – 5 x 2
Power Clean – 5 x 2
WOD:
Two Rounds of:
2 minutes Air Bike Max Calories
2 minutes max rep Wall Balls (men 20lb/women 14lb)
2 minutes  max rep Double-unders
Rest 2 minutes

Sunday, April 21, 2019

Monday 190422

Catalyst Athletic's 4 week Oly lifting program
Up the weights from last week as you’re able to.
Clean &Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2
WOD:
In 10 minutes complete as many rounds as possible:
Row 250 Meters
12 Burpee Pull-ups

Saturday, April 20, 2019

Sunday 190421

Closed to celebrate Easter Sunday

Friday, April 19, 2019

Saturday 190420

Strength:
Snatch - heavy single
Clean & Jerk – heavy single
Front Squat – heavy single
WOD:
Run 1 mile

Thursday, April 18, 2019

Friday 190419

Strength:
Hang Snatch  5 x 3
Power Clean & Power Jerk  5 x 1
Overhead Squat  5 x 1
WOD:
For 16 minutes perform the interval series of:
Tabata Front Planks
Tabata Side Planks, right side
Tabata Hollow Holds
Tabata Side Planks, left side
Each Tabata interval is 20 seconds of work, followed by 10 seconds of rest.

Wednesday, April 17, 2019

Thursday 190418

Strength::
Snatch 5 x 1
Snatch Pull  3 x 3
Front Squat  5 x 2
WOD:
Row 300 meters, arms only
50 AbMat Sit-ups
Row 200 meters, arms only
50 AbMat Sit-ups
Row 100 meters, arms only
50 AbMat Sit-ups

Tuesday, April 16, 2019

Wednesday 190417

Strength:
Power Snatch  5 x 3
Hang Clean 5 x 2
WOD:
10-9-8-7-6-5-4-3-2-1
Dead-Lift (men 185lbs/women 95lbs)
1-2-3-4-5-6-7-8-9-10
Ring Dips

Monday, April 15, 2019

Tuesday 190416

Strength:
Back Squat  5 x 3
WOD:
Three Rounds For 1 minute for max reps at each station:
Back Extension
Deficit Push-ups(men hands on  45lb bumper plates/women 25lb bumper plates
Toes To Bar
KB Sumo Dead-lift High Pulls (men 70lbs/women 55lbs)
Alternating Leg Lateral Box Push-offs, 20" Box
Rest 1minute after completing all 5 stations

Sunday, April 14, 2019

Monday 190415

Strength:
Clean & Jerk  5 x 1
Clean Pull 3 x 3
WOD:
12 minute AMRAP:
25 Burpees
25 Box Jumps (men 24"/women 20")
25 Russian Kettlebell Swings (men 55lbs/women 35lbs)
25 Wall Balls (men 20lbs/women 14lbs)
25 C2B Pull-ups

Saturday, April 13, 2019

Sunday 190414

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

Friday, April 12, 2019

Saturday 190413

Snatch 6 x 1
Clean & Jerk 6 x 1
Front Squat 3 x 1

Thursday, April 11, 2019

Friday 190412

Strength:
Power Snatch 5 x 3
Power Clean & Push Jerk 5 x 3(1+1)
Overhead Squat 5 x 3
WOD:
4 minute max distance row. (set rower dampener on 3)

Wednesday, April 10, 2019

Thursday 190411

Strength
Front Squat 5 x 3
WOD:
20 minute AMRAP:
10 Strict Handstand Push-ups
20 Strict Pull-ups
30 Jumping Alternating Lunges

Tuesday, April 9, 2019

Wednesday 190410

Strength:
Snatch 5 x 3
Snatch Pull 4 x 3
WOD:
Fran
21-15-9 rep rounds for time:
Thrusters (men 95lbs/women 65lbs)
Pull-ups

Monday, April 8, 2019

Tuesday 190409

 Strength:
Back Squat  5 x 5
WOD:
Four Rounds For Time On Each Round:
Run 400 Meters
Rest 1 minute

Sunday, April 7, 2019

Monday 190408

Strength:
Clean & Jerk  5 x 3+1
Clean Pull  4 x 3
WOD:
For Time:
24-18-12
Russian Kettlebell Swings (men 55lbs/women 35lbs)
8-6-3
Muscle-ups

Saturday, April 6, 2019

Sunday 190407

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

Friday, April 5, 2019

Saturday 190406

Four rounds for time:
Run 400 Meters
25 Hang Squat Snatches (men 75lbs/women 50lbs)

Thursday, April 4, 2019

Friday 100405

Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.

Wednesday, April 3, 2019

Thursday 190404

WOD:
Row 5K (5,000 meters)

Tuesday, April 2, 2019

Wednesday 190403

Strength:
Close Grip Bench Press
7 x 3 reps @ 85% of 1 RM
WOD:
21-18-15-12-9-6-3
Hand Release Push-ups
30-27-24-21-18-15-12
Double-unders

Monday, April 1, 2019

Tuesday 190402

Strength:
12 minutes to establish a 1 RM
Clean & Jerk
WOD:
Every minute on the minute for 10 minutes:
Max Effort Clean & Jerk @ 50% of 1 RM (even minute)
Max Effort Medicine Ball Sit-ups (odd minute)