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.

Monday, September 30, 2019

Tuesday 191001

For Time:
10-9-8-7-6-5-4-3-2-1
Front Squat (135/95)
2-4-6-8-10-12-14-16-18-20
Hand Release Push-ups

Sunday, September 29, 2019

Monday 190930

4 Rounds For Time:
20 Toes To Bar
30 Double-unders
10 Power Snatches (115/75)

Saturday, September 28, 2019

Sunday 190929

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

Friday, September 27, 2019

Saturday 190928

Team WorkoutTeams of 4
For time:
3000 Meter Row(switch every 375 Meters)
Then,
100 Power Snatches (95/65)
100 Squat Cleans (135/95)
100 Chest To Bar Pull-ups
Row is continuous.
The reps of the other three exercises must be completed in order. Divide reps any way you want


Thursday, September 26, 2019

Friday 190927

3 Rounds For Time
Air Bike 1,000 Meters
30 Russian Kettlebell Swings (55/35)
15 Ring Dips

Wednesday, September 25, 2019

Thursday 190926

5 Rounds For Time
Row 20 Calories
15 DB Push Presses*
10 DB Step-ups (24/20)*
*Pick weight make it challenging

Tuesday, September 24, 2019

Wednesday 190925

‘Nicole’
20 minute AMRAP/AMREP
Run 400 Meters
Max Rep Pull-ups

Monday, September 23, 2019

Tuesday 190924

Strength:
Dead-lift
7 x 3 reps
Increase weight on each set
Working sets and reps should start at 80% of 1 RM
Rest 3-5 minutes between sets

Sunday, September 22, 2019

Monday 190923

Run 200 Meters to start each round
15-12-9
Devils Press (50/35)(35/20)
30-24-18
Wall Balls (20/14)
9-6-3
Ring Muscle-ups

Saturday, September 21, 2019

Sunday 190922

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

Friday, September 20, 2019

Saturday 190921

3 Person Team WOD
20 minute AMRAP
1. Row, 20 Calories (rabbit)
2. Max Rep Power Snatch (95/65)
3. Max Rep Hand Release Push-ups

Thursday, September 19, 2019

Friday 190920

Three Rounds For Time
50 Double-unders
35 Wall Balls (20/14)
10 Hang Power Cleans (135/95)

Wednesday, September 18, 2019

Thursday 190919

The 12:30p class is cancelled for today due to electric service disruption.
CREC will be doing electric line upgrades today and tomorrow from 9a until 1p


Strength: Push Jerk
7 x 3 reps
Rest 3 minutes between sets
Working sets/reps should start around 80-85% of 1 RM

Tuesday, September 17, 2019

Wednesday 190918

The 12:30p class is cancelled for today and tomorrow due to electric service disruption.
CREC will be doing electric line upgrades today and tomorrow from 9a until 1p

10,000 Meters Any Way You Want (kind of)
Combination of Row, Bike, Run.
* 40 minute time cap
*You MUST:    Row at least 1,000 Meters
        Air Bike at least 2,000 Meters
        Run at least 800 Meters

Monday, September 16, 2019

Tuesday 190917

For Time:
10-8-6-4-2
Power Cleans (135/95)
5-4-3-2-1
Rounds of Cindy

Sunday, September 15, 2019

Monday 190916

Strength:
Back Squat
5 x 5 reps (increase weight 5-10lbs from 8/22)
WOD:
10 minute AMRAP
20 Double-unders
5 Burpee Box Jumps (24/20)

Saturday, September 14, 2019

Sunday 190915

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

Friday, September 13, 2019

Saturday 190914

Partner ‘Nate’
20 minute AMRAP:
Partner 1:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)
Partner 2:
Max Distance Row

Score is number of rounds completed and distance rowed

Thursday, September 12, 2019

Friday 190913

For Time:
10-9-8-7-6-5-4-3-2-1
Dead-Lift (225/155)
Handstand Walk, 20 feet

Wednesday, September 11, 2019

Thursday 190912

24 minute AMRAP
Run 200 Meters
20 Wall Balls (20/14)
20 Hand Release Push-ups

Tuesday, September 10, 2019

Wednesday 190911

Strength:
20 minutes to work up to a heavy Power Clean
WOD:
9 minute AMRAP:
30 Double-unders
10 Alternating Dumbbell Cleans (50/35)
5 Bar Muscle-ups

Monday, September 9, 2019

Tuesday 190910

3 Rounds For Time
25 Thrusters (75/55)
25 Bar Facing Burpees
Air Bike 25 Calories

Sunday, September 8, 2019

Monday 190909

Strength:
20 minutes to work up to a heavy Squat Snatch
WOD:
9 minute AMRAP:
30 Double-unders
10 Alternating Dumbbell Snatches (50/35)
5 Chest-to-bar Pull-ups

Saturday, September 7, 2019

Sunday 190908

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

Friday, September 6, 2019

Saturday 190907

Loredo
6 Rounds For Time:
24 Air Squats
24 Push-ups
24 Walking Lunge Steps
Run 400 Meters

Thursday, September 5, 2019

Friday 190906

20 minute AMRAP
Row 20/15 Calories
20 Alternating DB Snatches (50/35) (35/20)
20 Burpees

Wednesday, September 4, 2019

Thursday 190905

For Time:
Run 400 Meters
Then,
21-15-9 Rep Rounds
Air Bike, Calories
Dead-lift (225/155)
Pull-ups
Then,
Run 400 Meters

Tuesday, September 3, 2019

Wednesday 190904

Strength:
20 minutes to establish a 1RM Front Squat
WOD:
Death By Front Squat & Shoulder Press
1st Minute perform 1 Front Squat and 1 Shoulder Press (95/65)
2nd Minute perform 2 Front Squats and 2 Shoulder Presses
3rd Minute perform 3 Front Squats and 3 Shoulder Presses
4th Minute perform 4 Front Squats and 4 Shoulder Presses
5th Minute perform 5 Front Squats and 5 Shoulder Presses
Continue adding 1 Rep to each lift for as long as possible

Monday, September 2, 2019

Tuesday 190903

For Time:
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press (155/105)
Box Jumps (24/20)
Dumbbell Hang Power Cleans (50/35)

Sunday, September 1, 2019

Monday 190902

WOD 1:
15 Minute AMRAP
12 Burpees
9 Thrusters (95/65)
6 Bar Muscle-ups
WOD 2:
12 minutes:
45 seconds Handstand Hold
Rest 15 seconds
45 seconds Ring Support Hold
Rest 15 seconds
45 seconds Straight Arm Hang on Pull-up Bar
Rest 15 Seconds