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.

Sunday, July 5, 2020

Monday 200706


Tier 3 Tactical Week 6

Monday:
Strength:
Work up to a 5 RM Back Squat
WOD:
12 minute AMRAP
5 Wall Balls (30/20) (20/14)
10 Pull-ups
30 Double-unders

Tuesday:
Strength:
Work up to a 5RM Deadlift
WOD:
12 minute AMREP
2 minutes: max rep Deadlift (185/125)
2 minutes: max rep Push-ups
2 minutes: max rep Box Jumps (30/24)
2 minutes: max rep Thrusters (95/65)
2 minutes: max rep Sit-ups 
2 minutes: max rep Power Cleans (95/65)

Wednesday:
WOD:
7 minutes to work to a 1RM Power Clean & Jerk
Then,
5 Rounds For Time:
7 Push Jerks (115/75)
7 Hang Power Cleans (115/75)
Then, 
7min  to  work  to a 1 RM Overhead Squat

Thursday:
Strength:
4 x 2 reps AS Heavy As Possible of the following complex
2 Hang Squat Snatches + 2 Overhead Squats
WOD:
21-15-9 rep rounds for time:
Chest To Bar Pull-ups
Burpee Box Jump Overs (24/20)
Kettlebell Swings  (55/35)

Friday:
WOD:
2 minute EMOM
5 reps of increasing weight Shoulder Press
Men 65,75,95,115, 125, 135, 145, 155
Women: 35, 45,65,75,85,95,105,115
Once you fail your set, or you finish all reps complete  the following:
200 Double-unders
50 Burpees

Saturday:
Partner WOD:
Complete 500 reps using any of the following movements
Wall  Balls (20/14)
Deadlift (155/105)
Sit-ups
Push-ups
*Every 3 minutes on the minute both partners run 200 meters
**split reps however you like

Sunday, June 28, 2020

Monday 200629

Tier 3 Tactical week 5

Monday:
Strength: 
15 minutes to work up to a 6RM Back  Squat
Then,
 x max  rep
Back Squat @90% of 6RM
WOD:
12 minute AMRAP/AMREP Increasing Ladder
1 Air Squat
1 Push Press (95/65)
2 Air Squats
2 Push Presses
3 Air Squats
3 Push Presses
Continue to add 1 rep air squat/push press to each round until time expires.

Tuesday:
Strength:
Work up to a 6RM Dead-lift
Then,
Dead-lift
 x max reps @90% of 6RM
WOD:
21-15-9 rounds for time:
Power Clean (135/95)
Bar Facing Burpees

Wednesday:
WOD:
 Rounds For Time:
20 Wall Balls (20/14)
20 Pull-ups 
-Rest   minutes-
3 Rounds For Time:
10 Box Jump Overs (24/20)
15 Push-ups
-Rest 2 minutes-
For Time:
50 Kettlebell Swings55/35)

Thursday:
Strength:
4x3 reps As Heavy As Possible
 Rep of Complex = (2 Power Snatch + 2 Overhead Squats)
WOD:
9 minute AMRAP:
50 Double-unders
40 Sit-ups
30 Thrusters (95/65)

Friday:
WOD:
Conga Line Squat Clean
Working to heaviest single with good form.
Starting weight 95/65lbs Add 10 lbs every round. Once  you fail  the  lift then
400m run
*Score  is  Clean weight

Saturday:
Partner WOD:
30 minute AMRAP:
20 Bench Presses (155/105)
20 Deadlifts (155/105)
40 Calorie Row
Partner 1 completes a round while Partner 2 rests

Monday, June 22, 2020

Monday 200622

Tier 3 Tactical Week 4

The program goals are:

1. Increase functional strength capacity

2. Develop energy systems to better utilize increased strength

3. Increase muscle mass

It is not expected for you to complete all 6 workouts each week. That would more than likely cause over training/under resting issues. It is advisable to include at least 1 rest day and maybe 2 if you're not recovering. So, I will be releasing the first full week of programming each Sunday evening so that you can decide which day(s) you want to take as a rest day. I would advise to mix it up to get the full benefit from this program.

6/21-6/27

Monday:
Strength:
20 minutes to work up to a 8RM Back Squat
Then,
3 sets x Max Rep Back Squats @ 90% of 8RM
aim for last week's 7RM weight
WOD:
For Time:
Row 70 Calories
60 air Squats
50 Sit-ups
40 Push-ups
30 Pull-ups

Tuesday:
Strength:
20 minutes to work up to a 8RM Dead-lift
Then,
3 x Max Rep Dead-lifts @ 90% of 8RM
aim for last week's 7RM
WOD:
5 Rounds For Time:
8 Hang Squat Snatches (95/65)
15 Wall Balls (20/14)

Wednesday:
30 minute AMREP (3 Rounds)
2 minutes: Max Rep Power Cleans (95/65)
2 minutes: Max Calorie Row
2 minutes: Max Rep Double-unders
2 minutes: Max Rep Push Press (95/65)
2 minutes: Rest

Thursday:
Strength:
5 x 3 rounds As Heavy As Possible of the following complex
1 round = 2 Squat Cleans + 2 Front Squats + 1 Jerk
WOD:
For Time:
30 Squat Snatches (115/75)
Each time you break do 7 Burpees
Friday:
27 minutes of:
22 minutes:  Every 2 minutes on the minute 5 Dead-lifts
135/95, 155/105, 185/135, 205/155, 225/175, 255/185,
275/205, 315/215, 335/225, 365/245, 385,265
Remaining 5 minutes: Max Rep Kettlebell Swing (55/35)

Saturday:
7 minutes: Max Calorie Row
Then,
10 Rounds For Time:
6 Power Cleans (155/105)
8 Box Jumps (24/20)
10 Toes to Bar
Then,
7 minutes: Max Rep Wall Balls (20/14)

Sunday, June 14, 2020

Monday 200615

Tier 3 Tactical Week 3

Monday:
Strength:
20 minutes to work up to a 7RM Back Squat
Then,
3 x Max Reps @ 90% of 7RM
WOD:
9 minute AMRAP
5 Thrusters (115/75)
7 Bar Facing Burpees

Tuesday:
Strength:
20 minutes to work up to a 7RM Dead-lift
Then,
3 x Max Reps @ 90% of 7RM
WOD:
50 Chest To Bar Pull-ups*
*every break = 5 Box Jumps (24/20)

Wednesday:
5 minute AMRAP/REP
10 Ring Rows
10 Power Snatches (95/65)
-Rest 2 minutes-
5 minute AMRAP/REP
10 Push Presses (95/65)
10 Toes To Bar
-Rest 2 minutes-
5 minute AMRAP/REP
10 Power Cleans (95/65)
10 Push-ups

Thursday:
Strength:
5 x 2 rounds As Heavy As Possible of the following complex
1 round = 2 Squat Cleans + 2 Front Squats + 1 Jerk
WOD:
11 minute AMRAP
50 Double-unders
15 Kettlebell Swings (70/55)
Friday:
Strength:
Bench Press
5 reps each @ 95/55, 115/65, 135/75, 145/80, 155/85,
165/90, 175/95, 185/100, 195/105, 205/110, 225/115
-Rest 5 minutes-
Then,
WOD:
6 minute Max Rep Push-ups

Saturday:
30 minute ascending ladder
1-2-3-4-5-6-7-8-9-10.....
Front Squat (155/105)
Pull-ups
Dead-lifts (155/105)

Sunday, June 7, 2020

Monday 200608

6/7-6/13


Tier 3 Tactical Metabolic Strength Week 2

Monday:
Strength:
20 minutes to work up to a 7 RM Back Squat
You should be able to increase this lift by 5-10 lbs
Then,
 2 sets x Max Reps Back Squats @ 90% of 7RM
WOD:
9 minute AMRAP
15 Wall Balls (20/14)
15 Chest To Bar Pull-ups

Tuesday:
20 minutes to work up to a 7RM Dead-lift
Then,
2 sets x Max Reps Dead-lifts @ 90% of 7RM
WOD:
For Time:
30-20-10
Hang Power Cleans (135/95)
Sit-ups

Wednesday:
5 minute AMRAP
8 Shoulder Presses (95/65)
8 Pull-ups
-Rest 2 minutes-
5 minute AMRAP
Row, 12 Calories
12 Power Cleans (95/65)
-Rest 2 minutes-
5 minute AMRAP
9 Kettlebell Swings (55/35)
9 Toes To Bar

Thursday:
Strength:
4 sets of 2 rounds As Heavy As Possible of the following complex:
1 Round = 2 Squat Cleans + 2 Front Squats + 1 Jerk
WOD:
For Time:
Run 400 Meters
100 Double-unders
50 Dead-lifts (225/155)
100 Double-unders
Run 400 Meters

Friday:
Strength:
20 minutes: Every 2 Minutes On The Minute
5 Back Squats
95/65, 115/85, 135/95, 155/105
185/115, 205/135, 245/145, 275/165,
295/185, 315/195
-Rest 5 minutes-
WOD:
6 minute AMREP
Box Step-ups (24/20)

Saturday:
Partner WOD:
Row, 250 Calories (25 calories-then switch)
Every switch on the rower both partners must perform 5 Power Clean & Jerks (135/95)

Sunday, May 31, 2020

Monday 200601

Let me start that I have never in my 12 years of being a CrossFit Affiliate used outside sources for all of the workout programming. We have, in the past, used modified versions of various lifting programs from Wendler 5-3-1 Power Lifting, KISS Lifting Program and  Catalyst Athletics Olympic Lifting.

Starting this week and going for the next 12 weeks I am going to be programming all workouts from Tier Three Tactical's 12 week metabolic-strength program. This program is designed for functional fitness athletes who need a high level of metabolic conditioning, and also need to increase their strength and after the Covid 19 shut down we all could use it.

The program goals are:

1. Increase functional strength capacity

2. Develop energy systems to better utilize increased strength

3. Increase muscle mass

It is not expected for you to complete all 6 workouts each week. That would more than likely cause over training/under resting issues. It is advisable to include at least 1 rest day and maybe 2 if you're not recovering. So, I will be releasing the first full week of programming each Sunday evening so that you can decide which day(s) you want to take as a rest day. I would advise to mix it up to get the full benefit from this program.

WEEK ONE:

WODs 6/1-6/6

Monday:
Strength:
20 minutes to work up to a 7 RM Back Squat
WOD:
8 minute AMRAP/AMREP:
Ascending Ladder of
1 Front Squat (Rx Body Weight. Scaled 3/4 body weight)
1 Burpee
2 Front Squats
2 Burpees
3 Front Squats
3 Burpees
Continue to add one rep of front squats and burpees on each round until time expires.

Tuesday:
Strength:
20 minutes to work up to a 7 RM Dead-lift
WOD:
12 minute AMRAP
12 Push Presses (Rx 135/95, Masters 115/85, Scaled 95/65)
12 Box Jumps (24/20)

Wednesday:
20 minutes
3 minutes Max Calorie Row
Then
AMRAP (17 minutes)
7 Wall Balls (20/14)
7 Power Snatches (95/65)
7 Chest To Bar Pull-ups

Thursday:
Strength:
15 minutes to work up to a 1 RM of the following complex
2 Squat Cleans + 2 Front Squats + 1 Jerk (Push or Split)
Touch and go on the cleans. Do not drop the barbell
WOD:
5 Rounds For Time
60 Double-unders
12 Dead-lifts (225/155)
12 Push-ups

Friday:
5 Rounds For Time (25 minutes):
1 minute: Max Rep Power Clean & Jerk (135/95)
1 minute: Max Rep Pull-ups
1 minute: Max Rep Front Squats (135/95)
1 minute: Max Rep Kettlebell Swings(55/35)
1 minute Rest

Saturday:
Partner WOD:
Row 2000 Meters (1000 m each)
Then,
50 Hang Power Snatches (95/65)*
50 Pull-ups*
Then,
200 Double-unders (100 each) (one person working)

*During the snatches one partner must hang from the pull-up bar.
*During the pull-ups one partner must front plank.

Friday, May 29, 2020

Saturday 200530

4 Rounds Each For Time
10 Strict Pull-ups
20 Hand Release Push-ups
30 Russian Twists (25/15)
40 Air Squats
50 Double-unders
Rest 3 minutes between rounds.

Thursday, May 28, 2020

Friday 200529

20 minute AMRAP
Run 200 Meters
9 Hang Squat Clean-Thrusters (95/65)
5 Bar Muscle-ups

Wednesday, May 27, 2020

Thursday 200528

Four Alternating 5 minute AMRAPs
AMRAP 1
10 steps, Overhead Walking Lunge (2 DBs) Choose load. Make it challenging 
10 Toes To Bar
Overhead Walking Lunge (2 DBs) 
10 Push-ups
-Rest 2 minutes-
AMRAP 2
35 Double-unders
10 Devils Presses (use the same pair of DBs)
Flow: A1-A2-A1-A2

Tuesday, May 26, 2020

Wednesday 200527

6-9-12 Reps For Time Of:
Burpees
Thrusters (105/75)

Rest 5 minutes, then...

12-9-6 reps for time of:
Burpees
Thrusters (105/75)

Monday, May 25, 2020

Tuesday 200526

5 Rounds For Time On Each Round
12 Knees To Elbows
12 Push Presses (95/65)
12 Barbell Back Rack Lunges (95/65)
Rest 2 minutes between rounds

Sunday, May 24, 2020

Monday 200525

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

Friday, May 22, 2020

Saturday 200523

Run 400 Meters
Then,
5 Rounds:
9 Single Arm Dumbbell Squat Snatch(R)
6 Strict Pull-ups
9 Single Arm Dumbbell Squat Snatch(L)
6 Strict Pull-ups
Then,
Run 400 Meters

Thursday, May 21, 2020

Friday 200522

Strength:
Back Squat
5 x 5 reps
Increase weight on each set.
WOD:
For Time:
30-20-10
Row, Calories
60-40-20
Double-unders

Wednesday, May 20, 2020

Thursday 200521

For Time:
Run 400 Meters
Then,
5 Rounds:
12 Dead-lifts
9 Front Squats
6 Shoulder To Overhead
Rx 155/105, Masters 135/95, Scaled 95/65
Then,
Run 400 Meters

Tuesday, May 19, 2020

Wednesday 200520

Strength:
15 minutes to establish a 3 RM Close Grip Bench Press
WOD:
12 minute AMRAP
10 Close Grip Bench Press @ 70% of 3 RM CGBP
15 Kettlebell Swings (70/55)
20 Russian Twists (25/15)
25 Air Squats

Monday, May 18, 2020

Tuesday 200519

4 Rounds For Time:
10 Dumbbell Curl-Arnold Press
20 Sit-ups
10 Strict Pull-ups
Run 200 Meters

Sunday, May 17, 2020

Monday 200518

Strength:
5 rounds climbing complex
2 Power cleans+2 Hang Power Cleans+ 2 Hang Squat Cleans + 2 Front Squats
Weights increase on each round.
Rest 90 seconds between rounds
WOD:
For Time:
30-20-10
Sumo Dead-lift High Pull (75/55)
Wall Balls (20/14)

Friday, May 15, 2020

Saturday 200516

3 Rounds For Time
Run 400 Meters
20 Kettlebell Swings (55/35)
10 Chest To Bar Pull-ups
20 Alternating Kettlebell Snatch (55/35)
10 Chest To Bar Pull-ups

Thursday, May 14, 2020

Friday 200515

5 Rounds For Time
30 Double-unders
9 Clean & Jerks (155/105)
12 Toes To Bar

Wednesday, May 13, 2020

Thursday 200514

For Time:
2-4-6-8-10-12
Strict Pull-ups
3-9-6-12-15-18
Push-ups
4-8-12-16-20-24
Sit-ups
5-10-15-20-25-30
Air Squats

Tuesday, May 12, 2020

Wednesday 200513

8 minute AMRAP:
8 Alternating DB Snatch
4 Alternating Goblet Reverse Lunges
2 Strict Handstand Push-ups
-Rest 4 minutes-
8 minute AMRAP:
8 Alternating DB Snatch
4 Alternating Goblet Reverse Lunges
2 Strict Handstand Push-ups
(Pick load. Use the same DB for snatches and lunges)

Monday, May 11, 2020

Tuesday 200512

20 minute AMRAP
30 Double-unders
10 Hang Power Cleans (115/75 lb)
10 Chest To Bar Pull-Ups

Sunday, May 10, 2020

Monday 200511

Run 400 Meters
21 Thrusters (105/75)
21 Hand Release Push-ups
Run 400 Meters
15 Thrusters (105/75)
15 Hand Release Push-ups
Run 400 Meters
9 Thrusters (105/75)
9 Hand Release Push-ups

Friday, May 8, 2020

Saturday 200509

'Manion'
7 Rounds for Time
Run 400 Meters
29 Back Squats (135/95)

Thursday, May 7, 2020

Friday 200508

For Time:
3-6-9-12-15-18-21
Pull-ups
Kettlebell Swings (55/35)
Knees To Elbows
Push-ups

Wednesday, May 6, 2020

Thursday 200507

3 Rounds For Time:
Run 400 Meters
15 Hang Power Cleans (115/85)
15 Ring Dips

Tuesday, May 5, 2020

Wednesday 200506

Strength:
Back Squat
5 x 7 reps
Increase weight on each set
Rest 90 seconds between sets
WOD:
6 minute AMRAP
8 Thrusters (95/65)
8 Lateral Burpees Over The Bar

Monday, May 4, 2020

Tuesday 200505

4 Rounds for Time
200 Meter Farmers Carry
20 KB/DB Dead-lifts
20 Sit-ups

Sunday, May 3, 2020

Monday 200504

WELCOME BACK!

25 minute AMRAP:
Run 100 Meters
15 Snatch Grip Dead-Lifts (95/65)
12 Hang Power Snatches (95/65)
9  Overhead Squats  (95/65)

Friday, May 1, 2020

Saturday 200502

Equipment Return will be from 12:00p until 3:00p Today. Go to Signup Genius to reserve your 15 minute time slot for returns.

Classes will resume on Monday, May 4th. Class times will be 6a, 12:30p, 5p and 6:30p. and limited to 8 participants.
Reserve your class slot on Sign-up Genius.

https://www.signupgenius.com/go/20f0545aca92ea7fd0-crossfit

Daniel
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Thursday, April 30, 2020

Friday 200501


We will be resuming classes starting on May 4th.
Equipment check in will be Saturday May 5th.
Due to social distancing requirements that are in effect, class size will be limited to 8 participants  + 1 coach.
Only CrossFit Stillwater programming will be utilized at this time.

20 minute AMRAP
21 Wall Balls (20/14)
15 Knees To Elbows
9 Power Cleans (135/95)

Wednesday, April 29, 2020

Thursday 200430

For Time:
21 Kettlebell Swings
21 Box Jumps
42 Double-unders
15 Kettlebell Swings
15 Box Jumps
35 Double-unders
9 Kettlebell Swings
9 Box Jumps
28 Double-unders
15 Kettlebell Swings
15 Box Jumps
35 Double-unders
21 Kettlebell Swings
21 Box Jumps
42 Double-unders

Tuesday, April 28, 2020

Wednesday 200429

8 x 2 minute Alternating AMRAPs
AMRAP 1
3 Pull-ups
6 Push-ups
9 Air Squats
AMRAP 2
3 Handstand Push-ups
6 Burpees
9 Dead-lifts (155/105)
Rest 2 minutes between AMRAPS
A1-A2-A1-A2-A1-A2-A1-A2

CrossFit Stillwater Reopening

CrossFit Stillwater will reopen on Monday, May 4th.
Class times available for the time being will be 6a, 12:30p, 5p and 6:30p

Please read the following rules and restrictions for reopening the gym.

The following new rules will be in effect for the reopening of CrossFit Stillwater on May 4th:

Class size is limited to 8 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 further notice.

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, April 27, 2020

Tuesday 200428

For Time On Each Run
5 x 400 Meter Runs
Rest 2 minutes between runs
Then,
5 Rounds Of:
45 seconds Front Plank
Rest 15 seconds
45 seconds Side Plank
Rest 15 seconds
45 seconds Dead Bug
Rest 15 seconds
45 seconds Side Plank
Rest 15 seconds 

Sunday, April 26, 2020

Monday 200427

24 minute AMRAP
8 Dead-lifts
40 Double-unders
8 Power Cleans
40 Double-unders
8 Push Jerks
40 Double-unders
Men 135/Women 95

Saturday, April 25, 2020

Friday, April 24, 2020

Saturday 200425

‘Jack’
20 minute AMRAP
10Push press (115/85)
10 KB Swings (55/35)
10 Box jumps (24/20)*

Thursday, April 23, 2020

Friday 200424

6 Rounds
1 minute max rep Sumo Dead-Lift High Pull (75/55)
1 minute max rep Burpees
1 minute max rep Wall Balls
1 minute max rep Double-unders
Rest 1 minute

Wednesday, April 22, 2020

Thursday 200423

4 Rounds For Time
12 Shoulders To Overhead (115/85)
18 Push-ups
24 Medicine Ball Sit-ups (20/14)
Run 400 Meters

Tuesday, April 21, 2020

Wednesday 200422

21-15-9 rep rounds for time:
DB Squat Cleans
Box Jumps
Pull-ups
(Sub tuck jumps for box jumps and ring pulls or bent over rows for pull-ups)

Monday, April 20, 2020

Tuesday 200421

Strength:
20 minutes to work up to a heavy 5 rep Dead-lift
WOD:
5 Rounds For Time
Run 200 Meters
15 Good Mornings*
15 Hanging Knee Raises**
*barbell (75/55) or behind the neck rack a weighted backpack/duffel bag/sandbag
**No pull-up bar- incline seated knee tucks

Sunday, April 19, 2020

Monday 200420

“Zachary Tellier”
For Time
10 Burpees
-
10 Burpees
25 Push-Ups
-
10 Burpees
25 Push-Ups
50 Lunges
-
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
-
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Friday, April 17, 2020

Saturday 200418

For Time
Buy In: 100 Double-unders
Then,
10-9-8-7-6-5-4-3-2-1
Devils Presses
10 Pull-ups
Cash Out: 100 Double-unders

Thursday, April 16, 2020

Friday 200417

Shamelessly Stolen from The Training Plan
6 to 8x 90 second AMRAPs
A1.
90 second AMRAP:
3 Burpees
6 DB Hang Snatch
9 DB Squats
A2.
3 Burpees
6 DB Push Press
9 DB Reverse Lunges
Rest 90 seconds between AMRAPs
Flow: A1-A2-A1-A2-A1-A2-(A1-A2)

Wednesday, April 15, 2020

Thursday 200416

21-15-9 rep rounds for time:
Sumo Dead Lift High Pulls (95/65)
Box Jumps*
Ring Dips/Bench(chair) Dips
Sit-ups
* Sub Tuck Jumps For Box Jmps

Tuesday, April 14, 2020

Wednesday 200415

20 minutes perform the following:
10 Kettlebell Bulgarian Split Squats (R)
10 Kettlebell Bulgarian Split Squats (L)
20 Russian Kettlebell Swings
10 Kettlebell Push Press (R)
10 Kettlebell Push Press (L)
Rest 1 minute between rounds.
If the clock runs out mid round then complete that round.
No partial rounds.

Monday, April 13, 2020

Tuesday 200414

5 Rounds For Time
12 Bench Press/Floor Press*
24 Sit-ups
12 Strict Pull-ups/Ring Pulls
Run 200 Meters
* Barbell 155/105. DBs pick load.

Sunday, April 12, 2020

Monday 200413

5 Rounds For Time:
12 Thrusters*
6 Burpees Over The Bar
24 Double-unders
*use a barbell 95/65 ,DBs, KB or whatever you have available

Sunday 200412


Friday, April 10, 2020

Saturday 200411

For Time:
15-12-9-6
Squat Cleans (95/65)
Handstand Push-ups*
Run 200 Meters
*Sub Pike Push-ups or regular pushups for HSPU

Thursday, April 9, 2020

Friday 200410

4 Rounds For Time:
10 Double Dumbbell Curl To Overhead Press
15 V-ups
20 Alternating Dumbbell Reverse Lunges (hold DB's to your sides)
45 Double-unders

Wednesday, April 8, 2020

Thursday 200409

‘Mary'
20 minute AMRAP
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

Tuesday, April 7, 2020

Wednesday 200408

Strength:
20 minutes to work up to a 3RM touch and go Power Clean
WOD:
5 Rounds For Time:
10 Hang Power Cleans @ 65% of  3RM T&G Power Clean
5 Lateral Burpees Over Bar
10 Dead-lifts (same weight)

Monday, April 6, 2020

Tuesday 200407

10-8-6-4-2 rep rounds for time
One Arm Kettlebell/Dumbbell Single Leg Dead-lift (R)
One Arm Kettlebell/Single Leg Dead-lift (L)
One Arm Kettlebell/Dumbbell Bench/Floor Press(R)
One Arm Kettlebell/Dumbbell Bench/Floor Press(L)
One Arm Kettlebell/Dumbbell Squat Clean (R)
One Arm Kettlebell/Dumbbell (L)

Sunday, April 5, 2020

Monday 200406

Strength:
20 minutes to work up to a heavy Bear Complex
(Power Clean-Front Squat-Push Press-Back Squat-Push Press)
WOD:
5 Rounds For Time:
7 Bear Complex @65%*
14 Toes To Bar
*Do not let go of the bar or let it rest on the floor. You may rest with the bar off the ground)

Saturday, April 4, 2020

Friday, April 3, 2020

Sunday 200412

Rest Day

Saturday 200404

‘Brenton'
Five Rounds For Time:
Bear Crawl 100 Feet
Standing Broad Jump 100 Feet
Do 3 Burpees after every 5 Broad Jumps


Wednesday, April 1, 2020

Friday 200403

3 Rounds For Time:
10 One Arm Hang KB/DB Snatch(R)
15 Goblet Squats
10 One Arm Hang KB/DB Snatch(L)
Goblet Walking Lunge, 50 Feet

Thursday 200402

For Time:
Run 400 Meters
25 Pull-ups *
Run 400 Meters
20 Pull-ups
Run 400 Meters
15 Pull-ups
Run 400 Meters
10 Pull-ups
Run 400 Meters
5 Pull-ups
* Pull-up substitutions:
1.Ring Rows
2. Bent Over Barbell/DB/Sandbag/Backpack rows

Tuesday, March 31, 2020

Wednesday 200401

Strength:
5 Rounds For Time:
30 Russian Kettlebell Swings (55/35)
15 Kettlebell Crush Push-ups
60 Double-unders

Monday, March 30, 2020

Tuesday 200331

Pet Rock WOD
For Time:
21-18-15-12-9-6-3
Medicine Ball Cluster*
Medicine Ball Sit-up
Run 200 Meters Carrying The Medicine Ball After Each Round
(men 20lb ball/women 14lb ball)
*Medicine Ball Cluster: med ball squat clean-thruster
*If you have access to a 10ft/9ft target do a med ball clean-wall ball shot instead

Sunday, March 29, 2020

Monday 200330

'Marguerita'
50 Reps For Time
Burpee-Push-up-Jumping Jack-Sit-up-Handstand

Saturday, March 28, 2020

Friday, March 27, 2020

Saturday 200328

At Home WOD
5 Rounds
Alternate between 4 intervals each:
Tabata Bottom To Bottom Squats
Tabata Pike Push-ups
Run 200 Meters
Bottom to bottom squats each start and end in the bottom position. You will rest the 10 seconds in the bottom position.
Tabata interval is 20 seconds of work followed by 10 seconds of rest.

Thursday, March 26, 2020

Friday 200327

At Home WOD

30 seconds work/15 seconds rest
10 Rounds of
Front Plank
Side Plank
Hollow Hold
Side Plank

Wednesday, March 25, 2020

Thursday 200326

At Home WOD
For Time:
400 Meter Walking Lunges
Every 50 meters stop and perform 20 Hand Release Push-ups
10 meters=33 feet

Tuesday, March 24, 2020

Wednesday 200325

At Home WOD
20 minute AMRAP
15 Ground To Overhead*
45 Double Unders (Jumping Jacks)
*if you have a barbell (95/65). If not use DBs, a backpack a duffle bag loaded up with stuff to make it heavy-ish

Monday, March 23, 2020

Tuesday 200324

At Home WOD
'Angie'
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Sunday, March 22, 2020

Monday 200323

CrossFit Stillwater will be closed from March 22 Thru April 5

At Home WOD:
3 Rounds For Time:
20 Double Push-up Burpees
Run 400 Meters (don’t like to run? Got a bicycle? 800 meters or 1/2 mile. Pedal hard and fast.

Saturday, March 21, 2020

Friday, March 20, 2020

Saturday 200321

20 Minute AMRAP:
50 Calorie Row
40 Toes To Bar
30 Wall Balls (20/14)
20 Hang Power Cleans (135/95)
10 Chest To Bar Pull-ups

Thursday, March 19, 2020

Friday 200320

Strength:
15 minutes to establish a 1RM Squat Snatch
WOD:
10 Squat Snatch @40%
3 Ring Muscle-ups
8 Squat Snatch
3 Ring Muscle-ups
6 Squat Snatch
3 Ring Muscle-ups
4 Squat Snatch
3 Ring Muscle-ups
2 Squat Snatch
3 Ring Muscle-ups

Wednesday, March 18, 2020

Thursday 200319

Strength:
15 minutes to establish a 1RM Strict Weighted Pull-up
Strength:
5 minute EMOM
5 Strict Weighted Pull-ups @ 50%
WOD:
‘Annie’
For Time:
50-40-30-20-10
Double-unders
Sit-ups

Tuesday, March 17, 2020

Wednesday 200318

3 Rounds For Time:
50 foot One Arm KB Overhead Walking Lunge (55/35)
(switch arms at 25 feet)
20 Alternating KB Clean & Push Press (55/35)
Air Bike, 30 Calories

Monday, March 16, 2020

Tuesday 200317

Strength:
15 minutes to establish a 1RM Thruster
WOD:
“Jackie”
For Time:
Row 1,000 meters
50 Thrusters
30 Pull-ups

Sunday, March 15, 2020

Monday 200316

For Time:
10-9-8-7-6-5-4-3-2-1
Dead-lift (225/155)
Lateral Burpees Over The Bar

Saturday, March 14, 2020

Sunday 200315

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

Friday, March 13, 2020

Saturday 200314

Partner WOD
5 Rounds For Time:
P1. 200 Meter Farmers Carry (heavy, pick load)
P2 1 Round of:
    10 Pull-ups
    20 Push-ups
    30 Sit-ups
    40 Air Squats

Thursday, March 12, 2020

Friday 200313

For Time:
1000-750-500-250
Meter Row
10-15-20-25
Burpees
25-50-75-100
Double-unders

Wednesday, March 11, 2020

Thursday 200312

Strength:
20 minutes to establish a 1 RM Back Squat
WOD:
For Time:
20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14)
1-2-3-4-5-6-7-8-9-10
Ring Dips

Tuesday, March 10, 2020

Wednesday 200311

Strength:
15 minutes to work up to a heavy Power Clean
WOD:
20 minute AMRAP
4 Power Cleans
4 Front Squats
4 Push-Jerks
Row 10 Calories
Rx155lbs/105lbs Masters (135/95) Scaled (95/65)

Monday, March 9, 2020

Tuesday 200310

Strength:
15 minutes to work up to a heavy Snatch Balance
WOD:
For Time:
21 Power Snatches (95/65)
21 Pull-ups
15 Power Snatches
15 Chest To Bar Pull-ups
9 Power Snatches
9 Bar Muscle-ups

Sunday, March 8, 2020

Monday 200309

Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Saturday, March 7, 2020

Sunday 200308

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

Friday, March 6, 2020

Saturday 200307

Partner WOD
3 Rounds Each Partner:
Partner 1: Row 1,000 Meters/750 Meters
Partner 2: AMRAP:
7 Burpees
14 KB Sumo Dead-lift High Pull (70/55)

Thursday, March 5, 2020

Friday 200306

For Time:
10-9-8-7-6-5-4-3-2-1
Power Snatch
Rx (135/95) masters (115/85)
10 Pull-ups
20 Double-unders

Wednesday, March 4, 2020

Thursday 200305

4 Rounds For Time:
Air Bike 20 Calories
10 Front Squats (135/95)
15 Ring Push-ups

Tuesday, March 3, 2020

Wednesday 200304

Strength:
Push Jerk
8 x 3 reps
Increase weight on each set
WOD:
3 Rounds For Time:
30 Double-unders
20 Kettlebell Swings (55/35)
10 Strict Handstand Push-ups

Monday, March 2, 2020

Tuesday 200303

For Time:
Row 1,000 Meters
Then,
21-15-9 rep rounds
Back Squats
Rx(155/105) masters (135/95) scaled (95/65)
Pull-ups
Then,
Row 1,000 Meters

Sunday, March 1, 2020

Monday 200302

Strength:
15 minutes to establish a 1RM Squat Clean & Jerk
WOD:
10-9-8-7-6-5-4-3-2-1
Power Clean
Rx(155/105) masters (135/95) scaled (95/65)
15 Hand Release Push-ups
20 Double-unders

Saturday, February 29, 2020

Sunday 200301

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

Friday, February 28, 2020

Saturday 200229

3 Person Team WOD
3 Rounds For Time And Reps:
Teammate 1:Row 500 Meters (timer)
Teammate 2:AMRAP of Cindy
        5 pull-ups
        10 Push-ups
        15 Air Squats
Teammate 3: AMRAP of Bear Complex (95/65)
        Power Clean-Front Squat-Overhead Press-Back Squat-Overhead Press

Thursday, February 27, 2020

Friday 200228

3 Rounds For Time:
10 Ring Pull Ups
10 Alternating KB Hang Clean & Push Press (55/35)
15 Push Ups
20 Russian KB Swings (55/35)
20 Wall Balls (20/14)

Wednesday, February 26, 2020

Thursday 200227

Strength:
Death By Power Snatch
Rx(135/95) masters(115/85) scaled (95/65)
WOD:
12 minute AMRAP
30 Double-unders (scale 90 singles)
10 Burpee Box Jump Overs (24/20)

Tuesday, February 25, 2020

Wednesday 200226

Strength:
Death By Hang Power Cleans
Rx(135/95) masters(115/85) scaled (95/65)
WOD:
3 Rounds For Time:
Row 300 Meters
8 Dead-lifts (205/125)
12 DB Thrusters (pick weight, make it challenging)
16 Toes To Bar

Monday, February 24, 2020

Tuesday 200225

5 Rounds For Time On Each Round
21 Kettlebell Swings (55/35)
15 Box Jumps (24/20)
9 Chest To Bar Pull-ups
Rest 2 minutes between rounds

Sunday, February 23, 2020

Monday 200224

Strength:
Pause Front Squat
6 sets x 3 reps
3 count down - 3 count pause
Increase weight 5-10 lbs each set
WOD:
3 Rounds For Time:
Single Arm DB Overhead Walking Lunge, 30 feet (50/35)
15 Hand Release Push-ups
Single Arm DB Overhead Walking Lunge, 30 feet
Row 250 Meters

Saturday, February 22, 2020

Sunday 200223

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

Friday, February 21, 2020

Saturday 200222

Partner 1 :
Row 750 Meters
Partner 2:
12 Alternating DB Snatches
24 DB Goblet Split Squats (12 Right leg forward, 12 Left leg forward)
Switch
Partner 1:
Row 500 Meters
Partner 2:
10 Alternating DB Snatches
20 DB Goblet Split Squats
Switch
Partner 1:
Row 250 Meters
Partner 2:
8 Alternating DB Snatches
16 DB Goblet Split Squats
Men: 50lbs DB Women: 35lbs DB

Thursday, February 20, 2020

Friday 200221

6 Sets
3 minutes to complete:
Air Bike 15 calories
12 Toes To Bar
Max Rep Squat Cleans (155/105)
Rest 1 minute between sets

Wednesday, February 19, 2020

Thursday 200220

Strength:
Dumbbell Bench Press
5 x 8 reps
Increase weight on each set
WOD:
For Time:
5-10-15-20
Pull-ups
10-15-20-25
Push-ups
15-20-25-30
Double-unders

Tuesday, February 18, 2020

Wednesday 200219

5 Rounds For Time
3 Back Squats @ 75% of 1 RM
1 Round of Dumbbell ‘DT’ (Pick weight. Make it challenging)
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks

Monday, February 17, 2020

Tuesday 200218

For Time:
40-30-20-10
Calorie Row
12-9-6-3
Ring Muscle-ups

Sunday, February 16, 2020

Monday 200217

3 Rounds For Time
Air Bike 1000 Meters
15 Hang Squat Cleans (135/95), masters(115/85)
30 Push-ups

Saturday, February 15, 2020

Sunday 200216

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

Friday, February 14, 2020

Saturday 200215

Partner WOD
For Time Complete 5 Alternating Sets Each:
20 Wall Balls (20/14)
20 Plate Ground to Overhead (45/35)
20/15 Calorie Row

Partner 1 performs an entire set as fast as possible
Partner 2 performs an entire set as fast as possible

Thursday, February 13, 2020

Friday 200214

4 Rounds For Time:
12 Hang Power Cleans To Alternating Leg Reverse Lunge( 95/65)
12 Knees To Elbows
24 Double-unders

Wednesday, February 12, 2020

Thursday 200213

For Time
500-400-300-200-100
Meter Rows
20 Russian Kettlebell Swings (55/35)
20 Push-ups

Tuesday, February 11, 2020

Wednesday 200212

20 minute EMOM
Minute 1: Air Bike, Max Calories
Minute 2: Max Rep Thrusters (95/65)
Minute 3: Max Rep Pull-ups
Minute 4: Rest

Monday, February 10, 2020

Tuesday 200211

Strength:
Close Grip Bench Press
7 x 5 reps @ 75% of 1 RM
WOD:
7 minutes:
Max Rep Burpees to a target 6 inches above max reach.

Sunday, February 9, 2020

Monday 200210

Strength:
20 minutes to work up to a heavy 3 rep Dead-lift
WOD:
3 Rounds For Time
Row, 15 Calories
15 Good Mornings (65/45)
30 AbMat Sit-ups

Saturday, February 8, 2020

Sunday 200209

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

Friday, February 7, 2020

Saturday 200208

‘Wood’
5 Rounds For Time
Run 400 Meters
10 Burpee Box Jumps (24/20)
10 Sumo Dead-lift High Pulls (95/65)
10 Thrusters (95/65)
Rest 1 minute

Thursday, February 6, 2020

Friday 200207

20 minute AMRAP
30 Double-unders
20 Toes To Bar
10 Hang Squat Cleans (135/95)

Wednesday, February 5, 2020

Thursday 200206

3 Rounds For Time:
Row 500 Meters
25 Bar Facing Burpees
25 Hang Power Snatch (75/55)

Tuesday, February 4, 2020

Wednesday 200205

Strength:
Back Squat
4 x 10 reps @65-70% of 1RM
WOD:
30-20-10
Medicine Ball Cleans-Wall Balls (20/14)
Medicine Ball Sit-ups

Monday, February 3, 2020

Tuesday 200204

Strength:
Close Grip Bench Press
5 x 5 reps
Increase weight on each set
WOD:
3 Rounds For Time
10 Renegade Rows (2 push-ups)(pick weight)
25 ft Handstand Walk (3 Wall Climbs)
10 Strict Pull-ups
25 ft Handstand Walk

Sunday, February 2, 2020

Monday 200203

Strength:
15 minutes to work up to a heavy 3 rep Thruster
WOD:
4 Rounds For Time:
Run 100 Meters
9 Clusters (Squat Clean Thruster) @ 70% of today’s 3 rep thruster
3 Ring Muscle-ups (scale: 2 pull-ups + 2 ring dips = 1 muscle-up)

Saturday, February 1, 2020

Sunday 200202

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

Friday, January 31, 2020

Saturday 200201

Partner ‘DT’
10 Rounds (5 rounds each)
P1. DT
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
(Men 155/women 105)
P2. Max Calorie Row
Score is total time and calories rowed

Thursday, January 30, 2020

Friday 200131

10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-up
1-2-3- 4-5-6-7-8-9-10
Strict Pull-ups
20 Double-unders After Each Round

Wednesday, January 29, 2020

Thursday 200130

Strength:
Close Grip Bench Press
7 reps @ 75%
6 reps @ 80%
5 reps @ 85%
4 reps @ 90%
3 reps @ 95%
WOD:
3 Rounds For Time:
20 Russian Kettlebell Swings
20 Kettlebell Crush Push-ups
20 Alternating Kettlebell Snatch
20 Front Rack Kettlebell Reverse Lunges 10R/10L

Tuesday, January 28, 2020

Wednesday 200129

4 Rounds For Time
7 Overhead Squats*
7 Bar Facing Burpees
7 Hang Squat Cleans*
7 Bar Facing Burpees
7 Push Jerks*
7 Bar Facing Burpees
*(R1. 95/65, R2. 115/85, R3. 135/95, R4. 155/105)

Monday, January 27, 2020

Tuesday 200128

4 Rounds For Time:
Row 20 Calories
20 Alternating Kettlebell Clean & Press (55/35)
Row 20 Calories
20 Russian Kettlebell Swings (55/35)

Sunday, January 26, 2020

Monday 200127

Strength:
20 minutes to work up to a heavy 3RM Back Squat
WOD:
10 minute AMRAP
4 Strict Chest To Bar Pull-ups
8 Hand Release Push-ups
12 Alternating Leg Box Step-ups (24/20)

Saturday, January 25, 2020

Sunday 200126

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

Friday, January 24, 2020

Saturday 200125

Bulger
Ten rounds for time of:
Run 150 Meters
7 Chest to bar pull-ups
7 Front Squats (135/95)
7 Handstand Push-ups

Thursday, January 23, 2020

Friday 200124

30 minute AMRAP
8 DB Turkish Get-ups(alternate arms)(pick load, make it challenging)
12 Toes To Bar
24 Double-unders

Wednesday, January 22, 2020

Thursday 200123

For Time:
6 Rounds For Time:
Row 500 Meters
5 Squat Cleans (185/125)

Tuesday, January 21, 2020

Wednesday 200122

Back Squat
5 x 5 reps
Shoulder Press
5 x 5 reps
Dead-lift
5 x 5 reps

Monday, January 20, 2020

Tuesday 200121

For Time:
Row 1000 Meters
200 Double-unders
100 Sit-ups
50 Burpees
Row 1000 Meters

Sunday, January 19, 2020

Monday 200120

Strength:
20 minutes work up to a heavy Clean & Jerk
WOD:
21 Clean & Jerks @ 65%
21 Push-ups
15 Clean & Jerks
15 Strict Ring Dips
9 Clean & Jerks
9 Strict Handstand Push-ups

Saturday, January 18, 2020

Sunday 200119

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

Friday, January 17, 2020

Saturday 200118

5 Rounds For Time
Run 200 Meters
20 Front Rack Lunges
20 Sit-ups
20 Push Presses
Men 75lbs/women 55lbs

Thursday, January 16, 2020

Friday 200117

Strength:
20 minutes to work up to a 6 rep Front Squat
 WOD:
15 minute AMRAP
10 Toes To Bar
5 Power Snatches (115/85)
15 Wall Balls (20/14)

Wednesday, January 15, 2020

Thursday 200116

5 Rounds
45 seconds Handstand Hold
15 seconds rest
45 seconds Max Rep Dead-lifts (205/115)
15 seconds rest
45 seconds Max Rep Ring Dips
15 seconds rest
45 seconds Max Rep Box Step-ups
15 seconds rest

Tuesday, January 14, 2020

Wednesday 200115

Strength:
Shoulder Press
3 x 6 reps
Weighted Pull-ups
3 x 6 reps
Increase weight on each set
WOD:
12 minutes (24 intervals) alternate between the two exercises
Tabata Strict Handstand Push-ups
Tabata Strict Pull-ups

Monday, January 13, 2020

Tuesday 200114

24 minute EMOM
Minute 1: Air Bike, 12 Calories
Minute 2: 12 Burpees
Minute 3: 25 Double-unders
Minute 4: 45 Second Plank Hold On Rings

Monday 200113

Strength:
20 minutes to work up to a heavy 6 Rep Back Squat.
WOD:
16 minute EMOM alternate each minute between the two exercises
Row 15/12 calories
6 Squat Cleans @ 65% of 1 RM

Saturday, January 11, 2020

Sunday 200112

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

Friday, January 10, 2020

Saturday 200111

Partner WOD
30 minute AMRAP
10 Power Cleans (135/95)
10 Russian Kettlebell Swings (70/55)
10 Box Jumps (24/20)
One partner completes a round while the other partner rests

Thursday, January 9, 2020

Friday 200110

24 minute AMRAP
40 Double-unders
10 Kettlebell Cleans to Reverse Lunge (pick weight, make it challenging)
5 Strict Pull-ups
10 Kettlebell Cleans to Reverse Lunge
5 Strict Ring Dips

Wednesday, January 8, 2020

Thursday 200109

Strength:
Shoulder Press
5 x 3 reps
Increase weight on each set
WOD:
For Time:
50-40-30-20-10
AbMat Sit-up
50 ft DB Walking Lunges (pick weight, make it challenging)

Tuesday, January 7, 2020

Wednesday 200108

Strength:
Back Squat
5 x 5 reps@ 75-85% of 1RM
WOD:
12 minute AMRAP
Row 15/12 Calories
15 Wall Balls (20/14)
15 Kettlebell Swings (70/55)

Monday, January 6, 2020

Tuesday 200107

Strength:
Power Cleans
5 x 3 reps
Front Squat
3 x 3 reps @ 85-90% of 1 RM
WOD:
Two Rounds For Time:
Air Bike 25/20 Calories
15 Box Jumps (30/24)
15 Strict Handstand Push-ups

Sunday, January 5, 2020

Monday 201016

Strength:
Dead-Lift
5 x 3 reps @ 85-90% of 1 RM
WOD:
Four Rounds For Time:
50 Double-unders
30 AbMat Sit-ups
30 Alternating Kettlebell Snatches (55/35)

Saturday, January 4, 2020

Sunday 200105

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

Friday, January 3, 2020

Saturday 200104

20 minute AMRAP
12 Goblet Squats (55/35)
9 Handstand Push-ups
6 Bar Muscle-ups

Thursday, January 2, 2020

Friday 200103

21-15-9 rep rounds for time:
Air Bike, Calories
Burpee Box Jump Overs (24/20)
Hang Power Cleans (135/95)

Wednesday, January 1, 2020

Thursday 200102

Strength:
Overhead Squat
5 x 3 reps
Increase weight on each set
WOD:
4 Rounds For Time:
30 Double-unders
15 Pull-ups
5 Snatches (135/95)