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, October 31, 2019

Friday 191101

CrossFit Open WOD 20.4

Wednesday, October 30, 2019

Thursday 191031

Strength:
Front Squat
4 x 5 reps
Shoulder Press
4 x 5 reps
WOD:
For Time:
Row 2,000 Meters

Tuesday, October 29, 2019

Wednesday 191030

5 Rounds For Max Reps:
30 second Max Calorie Row
30 second rest
30 second Max Burpees
30 second rest
30 second Air Bike Max Calories
30 second rest
30 second Max Toes To Rings
30 second rest

Monday, October 28, 2019

Tuesday 191029

Strength:
Close Grip Bench Press
5 x 3 reps @ 80% of 1 RM
WOD:
12 Minute AMRAP
8 Commando Pull-ups
12 Alternating Kettlebell Snatches (55/35)

Sunday, October 27, 2019

Monday 191028

3 Rounds for time of:
Row 500 Meters
15 Dead-lifts (205/145)
12 Dumbbell Thrusters (pick load)
9 Knees To Elbows

Saturday, October 26, 2019

Sunday 191027

CrossFit Games Open 20.3
Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, October 25, 2019

Saturday 191026

3 Rounds For Time
Run 400 Meters
30 Kettlebell Swings (55/35)
10 Ring Muscle-ups

Thursday, October 24, 2019

Friday 191025

Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups
Women: 155 lb. Men 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
Women 205 lb. Men 315 lb.
Time cap: 9 minutes

Wednesday, October 23, 2019

Thursday 191024

21-15-9 Rep rounds for time
Hang Power Clean
Overhead Squat
Men: 115lbs Women: 75lbs

Tuesday, October 22, 2019

Wednesday 191023

For Time
63-42-21
Double-unders
21-15-9
Dead-Lifts (185/105)
21-15-9
Dumbbell Push Press (pick load)

Monday, October 21, 2019

Tuesday 191022

3 Rounds:
Max Rep Strict Pull-ups
Max Rep Close Grip Bench Press (135/95)
60 seconds: Max Rep Air Squats
Rest 3 minutes

Sunday, October 20, 2019

Monday 191021

3 Rounds For Time
Row 500 Meters
15 Burpee Box Jump Overs (24/20)
15 Handstand Push-ups (scale: Z-Press)

Saturday, October 19, 2019

Sunday 191020

CrossFit Games Open 20.2
Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, October 18, 2019

Saturday 191019

‘Tyler’
Five rounds for time of:
7 Ring Muscle-ups
21 Sumo Deadlift High Pulls (95/65)

Thursday, October 17, 2019

Friday 191018

CrossFit Open WOD 20.2
 20 Minute AMRAP:
4 Dumbbell Thrusters (50/35)
6 Toes-To-Bar
24 Double-unders

Wednesday, October 16, 2019

Thursday 191017

15-12-9-6-3 Rep Rounds For Time
Hang Power Cleans (115/75)
Handstand Push-ups

Tuesday, October 15, 2019

Wednesday 191016

Strength:
Shoulder Press
5 x 3 reps
WOD:
‘Annie’
50-40-30-20-10
Double-unders
Sit-ups

Monday, October 14, 2019

Tuesday 191015

On a 25-minute clock:
5 minute AMRAP:
10 strict pull-ups
20 push-ups
30 squats
5 minute AMRAP:
8 strict pull-ups
16 push-ups
24 squats
5 minute AMRAP:
6 strict pull-ups
12 push-ups
18 squats
5 minute AMRAP:
4 strict pull-ups
8 push-ups
12 squats
5 minute AMRAP:
2 strict pull-ups
4 push-ups
6 squats

Sunday, October 13, 2019

Monday 191014

‘Christine,
Three Rounds For Time
Row 500 Meters
12 Bodyweight Dead-lifts
21 Box Jumps (24/20)

Saturday, October 12, 2019

Sunday 191013

CrossFit Games Open WOD 20.1

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

Friday, October 11, 2019

Saturday 191012

50-40-30-20-10 rep rounds for time
Air Bike, Calories
Russian Kettlebell Swings (55/35)
Double-unders

Thursday, October 10, 2019

Friday 191011

CrossFit Games Open WOD 20.1

Wednesday, October 9, 2019

Thursday 191010

20 minute AMRAP
10 Dead-lift (185/105)
10 Strict Ring Dips
10 Strict Pull-ups

Tuesday, October 8, 2019

Wednesday 191009

Strength:
Front Squat
3 x 5 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
21-15-9 Rep Rounds For Time
Front Squat (95/65)
Toes To Bar

Monday, October 7, 2019

Tuesday 191008

60-45-30
Double-unders
20-15-10
Hang Power Snatch (75/55)
60-45-30
Double-unders
20-15-10
Shoulder To Overhead (75/55)

Saturday, October 5, 2019

Monday 191007

Strength:
Close Grip Bench Press
10 reps @ 75%
8 reps @ 80%
6 reps @ 85%
4 reps @ 90%
WOD:
8 minute AMRAP
7 Pull-ups
7 Renegade Rows (2 push-ups)

Sunday 191006

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

Friday, October 4, 2019

Saturday 191005

'Kelly'
5 Rounds For Time:
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Thursday, October 3, 2019

Friday 191004

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

Wednesday, October 2, 2019

Thursday 191003

10 Sets of the following complex for loads
Shoulder Press + Push Press + Push Jerk
Rest 2-3 minutes between sets

Tuesday, October 1, 2019

Wednesday 191002

For Time
Run 200 Meters
40 Kettlebell Swings (55/35)
20 Pull-ups
Run 200 Meters
30 Kettlebell Swings (55/35)
15 Chest To Bar Pull-ups
Run 200 Meters
20 Kettlebell Swings (55/35)
10 Bar Muscle-ups