CrossFit Stillwater Will Be Closed From March 22 Through April 15. Thanks Coronavirus.

Tuesday, December 31, 2019

Wednesday 200101

New Year's Day
12:30 and 5p classes only.
Strength:
Dead-lift
3 x 5 reps
Increase weight on each set.
WOD:
4 Rounds For Time:
Row 500 Meters
10 Handstand Push-ups
15 Dead-lifts (225/155)
20 Wall Balls (20/14)

Monday, December 30, 2019

Tuesday 191231

New Year's Eve
No 7p Class tonight
Strength:
Push Jerk
8 x 3 reps
WOD:
7 Rounds For Time
7 Devil's Presses (pick load, make it challenging)
7 Knees To Elbows

Sunday, December 29, 2019

Monday 191230

Strength:
Power Clean (touch and go)
5 x 3 reps
Front Squats
3 x 5 reps
Increase weight on each set
WOD:
9 Minute AMRAP
Row, 10 Calories
5 Lateral Burpees Over The Rower

Saturday, December 28, 2019

Sunday 191229

Closed for today. I’ll see everyone on Monday.

Friday, December 27, 2019

Saturday 191228

Daniel
For Time
50 Pull-ups
Run 400 Meters
21 Thrusters (95/65)
Run 800 Meters
21 Thrusters
Run 400 Meters
50 Pull-ups

Thursday, December 26, 2019

Friday 191227

For Time:
50 Kettlebell Swings (55/35)
Then,
5 Rounds:
Air Bike 1,000 Meters
50 Double-unders
Row 500 Meters
50 Double-unders
Then,
50 Kettlebell Swings

Wednesday, December 25, 2019

Thursday 191226

12:30, 5p,6p & 7p classes only
Strength:
Back Squat
5 x 5 reps
Front Squat
5 x 3 reps
Increase weight on each set
WOD:
9 minute AMRAP
12 Dumbbell Step-ups, pick load make it challenging (24"/20")
12 Ring Push-ups

Tuesday, December 24, 2019

Wednesday 191225

Christmas Day.
Closed

Monday, December 23, 2019

Tuesday 191224

Christmas Eve
6a and 12:30p classes only
For Time:
15-12-9-6-3
Squat Cleans (95/65)
50-40-30-20-10
Double-unders

Sunday, December 22, 2019

Monday 191223

4 Rounds For Time:
10 Strict Ring Dips
15 Strict Toes To Bar (no kip or swing)
Dumbbell Walking Lunges, 20 Steps (pick weight. Make it challenging)

Saturday, December 21, 2019

Sunday 191222

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

Friday, December 20, 2019

Saturday 101221

12 Days of Christmas (done like the song)
Day 1: 1-200 Meter Run
Day 2: 2-Bar Muscle-ups
Day 3: 3-Squat Jumps
Day 4: 4-Ring Dips
Day 5: 5-Burpee Broad Jumps
Day 6: 6-Alternating Kettlebell Snatches (55/35)
Day 7: 7-Handstand Push-ups
Day 8: 8-Box Jumps (men 24 inches/ women 20 inches)
Day 9: 9-Knees to Elbows
Day 10: 10-Hand Release Push-ups
Day 11: 11-Kettlebell Swings (55/35)
Day 12: 12-Walking Lunge Steps on each leg



Thursday, December 19, 2019

Friday 191220

For Time:
Air Bike 1000 Meters
21 Overhead Squats (95/65lbs)
21 Pull-ups
Air Bike 1000 Meters
15 Overhead Squats (115/85)
15 Chest To Bar Pull-ups
Air Bike 1000 Meters
9 Overhead Squats (135/95)
9 Bar Muscle-ups

Wednesday, December 18, 2019

Thursday 191219

"The Chief"
Five, 3 minute rounds for max reps of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1 minute between each 3 minute round.

Tuesday, December 17, 2019

Wednesday 191218

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings (55/35)
40 Double-unders

Monday, December 16, 2019

Tuesday 191217

Back Squat
5-5-5-5-5
Front Squat
3-3-3-3-3
Overhead Squat
1-1-1-1-1

Sunday, December 15, 2019

Monday 191216

For Time:
50 Double-unders
21 Hang Power Snatches (95/65)
35 Double-unders
15 Hang Power Snatches
20 Double-unders
9 Hang Power Snatches

Saturday, December 14, 2019

Sunday 191215

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

Friday, December 13, 2019

Saturday 191214

McGhee
Complete as many rounds in 30 minutes as you can of:
5 Dead-lifts (275/185)
13 Push-ups
9 Box jumps (24/20)

Thursday, December 12, 2019

Friday 191213

For Time:
Air Bike, 30 Calories
20 Alternating Kettlebell Snatches (55/35)
30 Close Grip Bench Presses (135/95)
20 Alternating Kettlebell Snatches
Air Bike, 30 Calories

Wednesday, December 11, 2019

Thursday 191212

For Time:
21-15-9
Back Squats (185/115)
6-4-2
Rope Climbs

Tuesday, December 10, 2019

Wednesday 191211

3 Rounds For Time:
Row 500 Meters
75 Double-unders
25 Hang Power Cleans (95/65)

Monday, December 9, 2019

Tuesday 191210

Strength:
Thrusters
3 x 3 reps
Increase weight on each set
WOD:
20 minute AMRAP
5 Bar Muscle-ups
10 Thrusters (115/85)
15 Toes To Bar

Sunday, December 8, 2019

Monday 191209

4 Rounds For Time:
21 Kettlebell Swings (55/35)
15 Shoulders To Overhead (115/85)
9 Box Jumps (30/24)

Saturday, December 7, 2019

Sunday 191208

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

Friday, December 6, 2019

Saturday 191207

"Joe"
10 Rounds For Time:
10 Thrusters (95/65)
10 Bar Facing Burpees,
10 Pull-ups,
57 Double-unders,

Thursday, December 5, 2019

Friday 191206

Complete as many rounds as possible in 20 minutes of:
Row 500 meters
20 Box Jumps (24/20)
20 Sumo Dead-lift High Pull (75/55)
20 Broad Jumps (minimum distance of 4 ft)
20 Push Presses (75/55lbs)
20 Toes To Bar
20 Kettlebell Swings (55/35)

Wednesday, December 4, 2019

Thursday 191205

Strength:
Bench Press
5-3-2-1-1-1-1
WOD:
4 minutes Air Bike for Max Calories
rest 4 minutes
4 minutes Air Bike for Max Calories

Tuesday, December 3, 2019

Wednesday 191204

Strength:
20 minutes:
Power Snatch (touch & go)
3 x 3 reps
build up to a heavy set of 3
WOD:
For Time (15 minute time cap):
2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Monday, December 2, 2019

Tuesday 191203

Strength:
Dead-lift
5-5-5-5-5
WOD:
8 Rounds (32 intervals alternating between):
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Sunday, December 1, 2019

Monday 191202

20 minute AMRAP:
40 ft Overhead Walking Lunge(45lb bumper/25 lb bumper)
8 Push-ups
40 ft Overhead Walking Lunge
8 Burpees