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.

Saturday, November 30, 2019

Sunday 191201

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

Friday, November 29, 2019

Saturday 191130

Partner WOD
Three Rounds For Time:
Run 400 Meters With Partner
30 Squat Clean (men 135lbs/women 95lbs)
30 Ring Dips
Divide squat cleans and ring dips as needed between partners

Thursday, November 28, 2019

Friday 191829

For Time:
Run 800 meters
50 KB Swings(men 55lbs/women 35lbs)
50 Jumping Pull-ups
Run 600 meters
35 KB Swings
35 Jumping Pull-ups
Run 400 meters
20 KB Swings
20 Jumping Pull-ups

Wednesday, November 27, 2019

Thursday 191128

Thanksgiving Day 8:30a class only

Tuesday, November 26, 2019

Wednesday 191127

Strength:
15 minutes to establish your 1 RM Dead-lift
WOD:
'Tabata Diane"
Alternating between the two exercises complete as many reps as possible per 20 second interval for 16 intervals
Dead-lift @ 50% of 1 RM
Handstand Push-ups

Monday, November 25, 2019

Tuesday 191126

Candy
5 Rounds For Time:
20 Pull-ups
40 Push-ups
60 Air Squats

Sunday, November 24, 2019

Monday 191125

Strength:
15 minutes to establish your 1 RM Shoulder Press
WOD:
Alternating between the two exercises. Complete as many reps as possible per 20 second interval for 16 intervals
Tabata Shoulder Press @ 50% of 1 RM
Tabata Lateral Jumps Over Barbell

Saturday, November 23, 2019

Sunday 191124

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

Friday, November 22, 2019

Saturday 191123

30-20-10 rep rounds for time
Row, Calories
Medicine Ball Sit-ups (20/14)
Kettlebell Sumo Dead-lift High Pulls (70/55)
Burpees
Medicine Ball Clean Wall Balls (20/14)

Thursday, November 21, 2019

Friday 191122

Back Squat
5-5-5
Front Squat
5-5-5
Overhead Squat
5-5-5

Wednesday, November 20, 2019

Thursday 191121

Strength:
15 minutes to establish your 1RM Hang Power Snatch
WOD:
Death by Hang Power Snatch (95/65) or 50%.
On the first minute complete 1 hang power snatch.
On the second minute complete 2 hang power snatches.
On the third minute complete 3 hang power snatches.
Etc.

Tuesday, November 19, 2019

Wednesday 191120

For Reps
2:00 minutes:
Run 200 Meters
Max Rep Thrusters (135/85)
2:00 minutes:
Run 200 Meters
Max Rep Dead Hang Pull-ups
2:00 minutes:
Run 200 m\Meters
Max Rep Burpee Box Jumps (24"/20")
2:00 minutes:
Run 200 Meters
Max Rep Overhead Squat s(135/85)
Rest 5 minutes. Then,
For Time:
Row 1,000 Meters
Rest 5 minutes
Row 1,000 Meters

Monday, November 18, 2019

Tuesday 191119

Strength:
10 minutes to establish your 1 RM Hang Power Clean
WOD:
For Time:
Three Rounds For Time:
Air Bike 20 Calories
30 Push-ups
15 Hang power cleans @ 75% of 1RM

Sunday, November 17, 2019

Monday 191118

Strength:
15 minutes to establish your 1RM Close Grip Bench Press
WOD:
3 rounds of
1:00 minute Max Reps (MR) Close Grip Bench Press @ 65% of 1RM
Rest 1:00 minute
1:00 minute Max Rep Toes To Bar
Rest 1:00 minute
1:00 minute  Max Rep Double-unders
Rest 1:00 minute

Saturday, November 16, 2019

Sunday 191117

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

Friday, November 15, 2019

Saturday 191116

Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Thursday, November 14, 2019

Friday 191115

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you've got a 20-lb. vest or body armor, wear it.

Wednesday, November 13, 2019

Thursday 191114

Bradshaw
10 rounds for time of:
3 Handstand Push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double-unders

Tuesday, November 12, 2019

Wednesday 191113

Jenny
Complete as many rounds as possible in 20 minutes of:
20 Overhead squats (45/35)
20 Back squats (45/35)
400-meter run

Monday, November 11, 2019

Tuesday 191112

TK
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps  (36"/30")
12 Kettlebell swings, (70lbs/55lbs)

Sunday, November 10, 2019

Monday 191111

Omar
For time:
10-20-30
Thrusters (95/65)
15-25-35
Bar Facing Burpees


Saturday, November 9, 2019

Sunday 191110

CrossFit Open 20.2

Friday, November 8, 2019

Saturday 191109

For Time:
Row 500 meters
Run 400 meters
10 Rounds of:
10 Pull-ups
15 Burpees
Run 400 meters
Row 500 meters

Thursday, November 7, 2019

Friday 191109

CrossFit Open WOD 20.5

Wednesday, November 6, 2019

Thursday 191107

Strength:
Close Grip Bench Press
5 x 5, all sets @ 75% of 1 RM
WOD:
21-15-9 rep rounds for time of:
Kettlebell Swings (men 70lbs/women 55lbs)
Toes To Bar

Tuesday, November 5, 2019

Wednesday 191106

Strength:
Every minute on the minute for 10 minutes:
5 Strict Weighted Pull-ups (men 50lbs/women 25lbs)
WOD:
In 12 minutes complete as many rounds a possible of:
7 Front Squats (men 95lbs/women 65lbs)
7 Push Press (men 95lbs/women 65lbs)

Monday, November 4, 2019

Tuesday 191105

Strength:
Dead-Lift:
3 x 5, all sets @ 75% of 1 RM
WOD:
4 minute max calorie row (rower dampener set on 10)
Rest 4 minutes
4 minute max calorie row

Sunday, November 3, 2019

Monday 191104

Strength:
Clean and Jerk
5 x 5, all reps @ 73% of 1 RM
WOD:
In 12 minutes complete as many rounds as possible of:
7 Hang Squat Cleans (men 95lbs/women 65lbs)
7 Ring Dips

Saturday, November 2, 2019

Sunday 191103

CrossFit Open 20.4

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

Friday, November 1, 2019

Saturday 101102

For Time:
Row 20 Calories
20 Alternating Kettlebell Clusters (55/35)
20 Pull-ups
Row 14 Calories
14 Alternating Kettlebell Clusters
14 Pull-ups
Row 10 Calories
10 Alternating Kettlebell Clusters
10 Pull-ups