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.

Friday, May 31, 2019

Saturday 190601

For Time:
Run 800 Meters
30 Pull-ups
60 Air Squats
30 Clean & Jerks (135/95)
60 Air Squats
30 Pull-ups
Run 800 Meters

Thursday, May 30, 2019

Friday 190531

For Time:
Row 2000 Meters
Rest 10 minutes
Then,
8 minute AMRAP Ladder
3-6-9-12-15-18-21....
Russian Kettlebell Swing(55/35)
Burpees

Wednesday, May 29, 2019

Thursday 190530

3 Rounds for time of:
Walking Lunge, 75 Feet
18 Ring Dips, strict
9 Deadlifts, 70% of 1RM

Tuesday, May 28, 2019

Wednesday 190529

2018 AGOQ WOD 3
Complete as many rounds as possible in 20 minutes of:
50 Wall Balls (20/14)
100 Double-unders
50-ft. Handstand Walk
100 Double-unders
Row 50 Calories
100 Double-unders
50-ft. Handstand walk
100 Double-unders

Monday, May 27, 2019

Tuesday 190528

Strength:
Shoulder Press
5 x 5 reps
Increase weight on each set
WOD:
3 Rounds For Time:
Row 300 Meters
25 Good Mornings (65/45)
25 AbMat Sit-ups

Monday 190527

Memorial Day
9a class only

'Murph'
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

Wear a 20lbs vest if you have one.

Saturday, May 25, 2019

Sunday 190526

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

Friday, May 24, 2019

Saturday 190525

'White'
5 Rounds For Time Of:
3 Rope Climbs
10 Toes To Bar
21 Walking Lunges With 45lb Plate Held Overhead
Run 400 Meters

Thursday, May 23, 2019

Friday190524

15-12-9-6 reps for time of:
Hang Power Snatch (95/65)
Overhead Squat (95/65)
Bar Facing Burpee

Wednesday, May 22, 2019

Thursday 190523

Strength:
Back Squat
3 x 5 reps @ 80%
Front Squat
3 x 3 reps @ 80%
WOD:
2 Rounds For Time
Row 500 Meters
Bear Crawl 50 feet
20 Good Mornings (65/45)

Tuesday, May 21, 2019

Wednesday 190522

“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10' target)

Monday, May 20, 2019

Tuesday 190521

The 6a class is cancelled due to significant flooding of area roads.

3 Rounds For Time
Run 400 Meters
3 Rope Climbs
9 Dead-lifts (255/185)

Sunday, May 19, 2019

Monday 190520

Strength:
12 minutes to establish a
3 Rep Max Push Press
WOD:
12 minute AMRAP
1 Round Of Cindy
1 Round of DT

Saturday, May 18, 2019

Sunday 190519

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

Friday, May 17, 2019

Saturday 190518

For Time & Reps:
In teams of 2:
Partner 1: Row 1000 meters
Partner 2: AMRAP
10 DB Walking Lunges
10 DB Push Press (50/35) (35/20)
Switch

Partner 1: Row 750 meters
Partner 2: AMRAP
8 DB Walking Lunges
8 DB Push Press (50/35) (35/20)
Switch

Partner 1: Row 500 meters
Partner 2: AMRAP
6 DB Walking Lunges
6 DB Push Press (50/35) (35/20)
Switch

Thursday, May 16, 2019

Friday 190617

5 Rounds For Time:
5 Power Snatches (135/95) (115/85)
3 Bar Muscle-ups
-Rest 5 minutes-
6 minute AMRAP:
3 Thrusters (135/95) (115/85)
6 Chest To Bar Pull-ups

Wednesday, May 15, 2019

Thursday 190516

For time:
Air Bike 30/24  Calories
60 Medicine Ball Sit-ups (20/14)
90 Double-unders
60 Medicine Ball Sit-ups (20/14)
Air Bike 30/24  Calories

Tuesday, May 14, 2019

Wednesday 190515

Strength:
Close Grip Bench Press
5 reps @ 75%, 80%, 85%, 85%
WOD:
For Time:
21-15-9
Squat Clean (135/95) (115/75)
7-5-3
Ring Muscle-ups
21-15-9
Row, Calories

Monday, May 13, 2019

Tuesday 190514

4 Rounds For Time On Each Round:
Run 400 Meters
25 Wall Balls (20/14)
15 Toes To Bar
10 Alternating KB Snatches
Rest 3 minutes between each round

Sunday, May 12, 2019

Monday 190513

Strength:
3 minute EMOM
4 Back Squats @ 75%
Rest 1 minute
3 minute EMOM
3 Back Squats @ 80%
Rest 2 minutes
3 minute EMOM
2 Back Squats @ 85%
Rest 2 minutes
3 min EMOM
1 Back Squats @ 90%
WOD:
12 minute AMRAP
6 Devil Press (50/35) (35/20)
6 Dumbell Thrusters (50/35) (35/20)
6 Strict Handstand Push-ups

Saturday, May 11, 2019

Sunday 190512

Closed For Mother's Day

Friday, May 10, 2019

Saturday 190511

Bert
For time:
50 Burpees
400 Meter Run
100 Push-ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
400 Meter Run
150 Walking Lunges
400 Meter Run
100 Push-ups
400 Meter Run
50 Burpees

Thursday, May 9, 2019

Friday 190510

21-15-9 Rep rounds for time:
Ground To Overhead (135/95) (115/75)
Knees To Elbows

Wednesday, May 8, 2019

Thursday 190509

15-12-9-6 Rep rounds for time:
Dumbbell Bench Press (pick weight)
Dumbbell Hang Squat Clean
Ring Dips

Tuesday, May 7, 2019

Wednesday 190508

11-9-7-5 Reps For Time:
Bar Muscle-ups
Deadlifts (255/185)
Perform 40 Double-unders after each round

Monday, May 6, 2019

Tuesday 190507

Strength:
Overhead Squats
5 reps @ 70%, 75%, 80%
WOD:
3 Rounds For Time:
15 Power Snatches (95/65)
15 Thrusters (95/65)
Row 1,000 Meters

Sunday, May 5, 2019

Monday 190506

For Time:
WOD 1:
15-12-9 Rep rounds for time:
Squat Cleans (135lbs/95lbs)
Toes To Bar
Bar Facing Burpees
- Rest 3 minutes -
WOD 2:
For Time:
400 Meter Farmer’s Carry- pick weight, make it challenging

Saturday, May 4, 2019

Sunday 190505

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

Friday, May 3, 2019

Saturday 190504

Five Rounds For Time:
Run 400 meters
9 Hang Power Cleans (men 155lbs/women 115lbs)
15 Burpee Pull-ups

Thursday, May 2, 2019

Friday 190503

Strength:
Front Squat
5reps @ 75%,80%,85% of 1RM
WOD:
Three Rounds For Time:
9 Snatch Grip Dead-lift
6 Hang Power Snatches
3 Overhead Squats
(Men 135lbs/women 95lbs)

Wednesday, May 1, 2019

Thursday 190502

Strength:
12 minutes to establish a 1RM Close Grip Bench Press
WOD:
Complete as many rounds and reps as possible in 12 minutes.
Run 200 Meters
Max Rep Close Grip Bench Press @ 50% of 1 RM