CrossFit Stillwater Will Reopen Monday, May 4th

Class times available for the time being will be 6a, 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 12 athletes and 2 coaches 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 72 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, November 29, 2020

WODs 201129-201205

 WODs 11/29-12/5

Monday
Strength:
Pause Front Squats
5 x 3 reps (3 sec hold in bottom position)
WOD:
3 Rounds For Time
21 Overhead Squats (115/85)
21 Box Jumps

Tuesday
For Time:
75 Wall Balls (20/14)
50 Toes To Bar
50 Wall Balls
25 Toes To Bar
25 Wall Balls

Wednesday
For Time:
Air Bike 2000 Meters
Then,
15-12-9
Front Squats (95/65)
Chest To Bar Pull-ups
Then,
Air Bike 2000 Meters
Then,
15-12-9
Thrusters (95/65)
Pull-ups

Thursday
WOD 1:
Every 2 minutes for 8 minutes:
5 Strict Pull-ups
10 Push-ups
15 KB Goblet squats (55/35)
WOD :
5 -90 second rounds
Row, 20/15 Calories
Max Rep Burpees Over The Rower
Rest 60 seconds between rounds

Friday:
Strength:
20 minutes to establish a 6 RM Dead-lift
WOD:
3 Rounds For Time:
50 Foot DB Overhead Walk (switch arms at 25 ft) (50/35)
50 Sit-ups
10 Strict Handstand Push-ups

Saturday

Partner WOD
30 minute AMRAP
60 Power Cleans(135/95)
60 Toes To Bar
60 Double-unders
60 Shoulders To Overhead  (135/95)
60 Pull-ups
60 Push-ups
Split reps up  however you want. One person working at a time.

Sunday, November 22, 2020

WODs 201123-201128

WODs 11/23-11/28

Monday:
Strength:
Every 3 minutes for 15 minutes
Front Squat (no resting in b/w reps)
sets 1-3: 8 reps
sets 4-5: 4 reps
WOD:
21-15- 9 Rep Rounds For Time:
Dead-lift (225/155)
Row,  Calories

Tuesday
Strength
20 minutes to establish a 1 RM Snatch
WOD:
For Time:
50 Squat Snatches touch n go (105/75)
Every drop = 100 meter run

Wednesday
WOD:
4 Rounds For Time:
15 DB Power Cleans
12 DB Push Jerks
9 Devil Press
Men 35lb DBs/Women 25lb DBs

Thursday:
Thanksgiving

 'Jackie'
For Time
Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups

Friday:
WOD:
20 minute AMRAP
50 Double-unders
40 Wall Balls (20/14)
30 Dead-lifts (205/135)
20 Handstand Push-ups
10 Power Cleans @ 80% of 1 RM


Saturday:
WOD:
4 Rounds For Time
Run 400 Meters
6 DB Devils Press (50/35)
12 DB Alternating Reverse Lunges
Run 400 Meters
Rest 90 seconds between rounds
 

Sunday, November 15, 2020

WODs 201116 to 201121

 WODs 11/16-11/21

Monday:
Strength:
5 RM Push Press
2 x 3 reps @ 5 RM
WOD:
Every 2 minutes for 16 minutes (8 rounds)
3 Squat Cleans @ 80% of 1RM
8 Ring Dips

Tuesday
Strength:
Work up to heavy complex of:
1 Power Snatch + 1 Squat Snatch
(don't drop the bar)
WOD:
For Time:
400 Meter DB Farmers Carry (50/35)
200 Meter Walking Lunges (unweighted)
50 DB Dead-lifts (50/35)

Wednesday:
WOD:
5 minutes:
Buy In 50 Wall Balls
AMRAP in the remaining time
12 Hang Cleans (95/65)
12 Lateral Burpees Over Bar
Rest 5 minutes
5 minutes:
Buy In: 35 Wall Balls
AMRAP in the remaining time
9 Hang Cleans (115/85)
9 Lateral Burpees Over Bar
Rest 5 minutes
5 minutes:
Buy In: 20 Wall Balls
AMRAP in the remaining time
6 Hang Cleans (155/105)
6 lateral Burpees Over Bar

Thursday:
WOD 1:
3 Rounds Not For Time
50 Foot Handstand Walk (scale: :60 second free standing handstand hold, or 3 wall walks)
8 Strict Pullups (scale: negatives or weighted ring pulls)
30 ABMAT Sit-ups
WOD 2:
Row 2,000 Meters

Friday:
WOD:
10 minute EMOM
1. 6-12 Handstand Push-ups (scale: z press)
2. 10 Pistols (scale: jumping air squats)
WOD:
Every 3 minutes  for 15 minutes
Row 500 Meters or Bike 1000 Meters or Run 400 Meters

Saturday:
"Partner WOD
For Time:
1 Mile Medicine Ball Run: both run, one partner carries med ball trade off however you want,.
Then,
10 Rounds For Time
(alternate rounds):
10 Wall Balls (20/14)
5 Bar Muscle-ups
10 KB Swings (70/53)
Then,
Row 2000 Meters, split however you want

Sunday, November 8, 2020

Hero Week 201109-201114

Hero Week

Monday, 11/9
“Pena"
7 Rounds For Time
100 Meter Sprint
19 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24/20)
Rest 3 minutes between rounds

Tuesday, 11/10
Partner "Nate"
Alternate rounds
20 minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)

Wednesday, 11/11:

“Murph”

For Time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

If you have a 20lbs vest- wear it.


Thursday, 11/12
“Tyler”
5 Rounds For Time
7 Ring Muscle-ups
21 Sumo Dead-lift High Pulls (95/65)

Friday, 11/13:
“The Chief"
3 minute AMRAP X 5
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
rest 1 minute between AMRAPs

Saturday, 11/14:
“The Seven"
7 Rounds For Time
7 Handstand Push-up
7 Thrusters (135/95)
7 Knees To Elbows
7 Dead-lift (245/165)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups




Sunday, November 1, 2020

WODs 201102-201107

Monday, 11/2:
15 minutes to establish a 7 RM Strict Shoulder Press
Shoulder press
2 X 5 reps at 7 RM
Back Squat
5 reps @55%
3 reps @65%
1 reps @80%
3 reps @75%
2 reps @85%
5 reps @70%
5 reps @70%
rest 2 min b/w each set

Tuesday, 11/3:
For Time:
Run 800 Meters
30 Double DB Box Step Overs Rx: (50/35), Masters (35/20)
30 DB Thrusters
30 DB Burpee Dead-lifts
Run 800 Meters

Wednesday, 11/4:
5 x 1 rep increasing weight of:
1 Hang Squat Snatch + 1 Squat Snatch +1 Overhead Squat
(don't drop bar)
WOD:
For Time:
30-20-10 rep rounds
Front Squat (105/75)
Push Jerk
Double-unders

Thursday, 11/5:
12 minute EMOM
Odd: 5-10 Handstand Push-ups (scale: z press)
Even: 50 Double-unders (scale: work on double unders for :30s)
WOD:
8 X 15 Calorie Rows
Rest 1 minute between efforts

Friday, 11/6:
For time:
50-40-30-20-10
Row, Calories
Box Jump Overs (24/20)

Saturday, 11/7:
WOD:
Teams of 2
6 minutes Max Calorie Row (3 minutes each)
then,
20 minute AMRAP
30 Clean & Jerks (155/105)
100 Double-unders
30 Front Squats
40 Pull-ups
Split the reps up on each round

Friday, October 30, 2020

Saturday 201031

 Partner WOD
24 minute AMRAP
12 Box Jumps (24/20)
6 Thrusters (115/75)
6 Lateral Burpees Over Bar
One person working at a time.

Thursday, October 29, 2020

Friday 201030

 21-15-9 reps rounds for time of:
Push Press (95/65)
Pull-ups
Row, Calories

Wednesday, October 28, 2020

Thursday 201029

 “Nancy"
5 Rounds For Time:
400m run
15 Overhead Squats, 95/65

Tuesday, October 27, 2020

Wednesday 201028

 Strength:
Push Press
5 x 3 Reps
WOD:
3 Rounds For Time
20 Alternating DB Snatch (50/35) masters (35/25)
20 Toes To Bar

Monday, October 26, 2020

Tuesday 201027

 ‘Angie’
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Sunday, October 25, 2020

Monday 201026

 Strength:
15 minutes work up to a 1 RM Hang Squat Clean
WOD:
12 minute AMRAP
7 Hang Squat Cleans @ 70% of 1 RM
12 Ring Dips

Friday, October 23, 2020

Saturday 201024

 Kelly
5 rounds for time of:
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Thursday, October 22, 2020

Friday 201023

 Hard Cindy"
20 minute AMRAP:
5 Weighted pull-ups (35/25)
10 Push-ups with feet on 30"/24” box
15 Squats holding a 45 pound plate

Wednesday, October 21, 2020

Thursday 201022

 3 Rounds For Time
Run 400 Meters
25 Russian Kettlebell Swings (70/55)
25 Burpees

Tuesday, October 20, 2020

Wednesday 201021

 Strength:
Shoulder Press
4 x 8 reps
Increase weight on each set
WOD:
12 minute AMRAP
9 Thrusters (75/55)
35 Double-unders

Monday, October 19, 2020

Tuesday 201020

 Strength:
Dead-lift
5 x 5 reps
WOD:
3 Rounds For Time
Run 200 Meters
15 Good Mornings (75/55)
15 Knees To Elbows

Sunday, October 18, 2020

Monday 201019

 5 Rounds For Time
12 Chest To Bar Pull-ups
8 Power Snatches(115/75)
10 Front Squats (115/75)

Friday, October 16, 2020

Saturday 201017

 3 Person Team
30 minute AMRAP
Run 100 Meters
10 Thrusters (95/65)
15 Ring Push-ups
One teammate at each station. Rotate through.

Thursday, October 15, 2020

Friday 201016

 For Time
15-12-9-6
Row, Calories
Hang Squat Clean (135/95)
Lateral Burpee Over Barbell

Wednesday, October 14, 2020

Thursday 201015

 3 Rounds For Time
21 Wall Balls (20/14)
14 Strict Handstand Push-ups
7 Dead-lifts (275/185)

Tuesday, October 13, 2020

Wednesday 201014

4 Rounds For Time
Run 400 Meters
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats

Monday, October 12, 2020

Tuesday 201013

 Back Squat
5 x 5 reps
Front Squat
5 x 3 reps
Overhead Squat
5 x 1 rep

Sunday, October 11, 2020

Monday 201012

 5 Rounds For Time
40 Double-unders
8 Push Jerks (135/95)
5 Ring Muscle-ups

Friday, October 9, 2020

Saturday 201010

 3 Rounds For Time
Run 400 Meters
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Thursday, October 8, 2020

Friday 201009

 For Time:
Row 750 Meters
9 Squat Cleans Rx (185/125) Masters(165/115) scaled (135/95)
9 Ring Muscle-ups (scale: 2 pull-ups + 2 ring dips = 1 Ring Muscle-up)
Row 500 Meters
7 Squat Cleans
7 Ring Muscle-ups
Row 250 Meters
5 Squat Cleans
5 Ring Muscle-ups

Wednesday, October 7, 2020

Thursday 201008

 Every 2 Minutes For 20 Minutes
1 Squat Snatch + 1 Power Snatch (pick load)

Tuesday, October 6, 2020

Wednesday 201007

 Strength:
Back Squat
5 x 5 reps As Heavy As Possible
Rest 2 minutes between sets
WOD:
8 rounds(24 intervals)
Tabata Air Bike, Calories
Tabata Toes To Bar
Tabata Hand Release Push-ups

The Tabata interval is 20 secs of work followed
by 10 secs of rest.

Monday, October 5, 2020

Tuesday 201006

 WOD 1:
Row
3 x 500 meters
Rest 2 minutes between efforts
WOD 2:
Every 5 minutes for 20 minutes
10 Man-makers (pick load)

Sunday, October 4, 2020

Monday 201005

 2 Rounds For time:
30 Dead-lifts (185/125)
20 Ring Dips
30 Kettlebell Goblet Lunges (55/35)
20 Burpee Box Jumps (24”/20”)

Friday, October 2, 2020

Saturday 201003

‘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, October 1, 2020

Friday 201002

Strength:
Back Squat
5 x 3 reps AHAP
WOD:
4 Rounds For Time
Row 250 Meters
10 Lateral Burpees Over The Rower

Wednesday, September 30, 2020

Thursday 201001

Strength:
Shoulder Press
5 x 3 reps AHAP
WOD:
9 minute AMRAP
36 Double-unders
9 Strict Handstand Push-ups

Tuesday, September 29, 2020

Wednesday 200930

WOD 1:
Every 5 minutes for 25 minutes
Air Bike 1,000 Meters
WOD 2:
3 Rounds For Time
8 Back Squats (225/155)
12 Renegade Rows (pick DB weight)

Monday, September 28, 2020

Tuesday 200929

3 Rounds For Time
10 Strict Chest To Bar Pull-ups
20 Medicine Ball Sit-ups
30 KB Goblet Squats (55/35)
Row 40 Calories

Sunday, September 27, 2020

Monday 200928

Row 500 Meters
75 Power Snatches (75/55)
Row 500 Meters

Friday, September 25, 2020

Saturday 200926

30 minute AMRAP
Row 500 Meters
20 Push-ups
20 Overhead Squats (75/55)

Thursday, September 24, 2020

Friday 200925

For Time:
3 minute Max Calorie Row
Then,
3 Rounds
9 Dead-lifts (225/155)
15 Ring Pulls/Rows
100 Meter KB Suitcase Carry (55/35) switch hands @ 50 meters

Wednesday, September 23, 2020

Thursday 200924

Strength:
Every 2 minutes for 20 minutes
2 Power Cleans + 2 Push Jerks (pick load. make it challenging)
WOD:
5 Rounds:
45 seconds: Max Rep Double-unders
Rest 15 seconds
45 seconds: Max Rep Sit-ups
Rest 15 seconds


Tuesday, September 22, 2020

Wednesday 200923

25 Minute AMRAP
8 Hang Squat Cleans (135/95)
16 Toes To Bar
Run 400 Meters

Monday, September 21, 2020

Tuesday 200922

5 Rounds For Time
5 Bar Muscle-ups
7 Burpee Box Jumps
9 Thrusters (115/75)

Sunday, September 20, 2020

Monday 200921

Strength:
15 minutes to establish a 1 RM Close Grip Bench Press
WOD:
For Time:
5-10-15-20-15-10-5
Ring Push-ups
Kettlebell Swings (55/35)

Friday, September 18, 2020

Saturday 200919

For Time:
Run 800 Meters
40 Overhead Squats (95/65)
40 Burpees
40 Wall Balls (20/14)
160 Double-unders

Thursday, September 17, 2020

Friday 200918

20 minute AMRAP
Air Bike, 12 Calories
12 Alternating KB Clean & Push Press (55/35)
12 Alternating KB Goblet Lunges (55/35)

Wednesday, September 16, 2020

Thursday 200917

6 Rounds For Time
7 Dead-lifts (225/155)
100 Meter Single Arm KB Overhead Carry (50m- switch arms)

Tuesday, September 15, 2020

Wednesday 200916

WOD 1:
Every 3 minutes for 15 minutes
Row 250 Meters
WOD 2:
4 Rounds For Time
10 Strict Pull-ups
10 Toes To Bar
10 Squat Cleans (95/65)

Monday, September 14, 2020

Tuesday 200915

Strength:
15 minutes to work up to a heavy Snatch Balance
WOD:
10 minute Ascending Ladder AMRAP/AMREP
3-6-9-12-14-15...
Hang Power Snatch (95/65)
Ring Dips
Box Jumps (30/24)

Sunday, September 13, 2020

Monday 200914

Strength:
20 minutes to establish a 1 RM Front Squat
WOD:
3 Rounds For Time:
20 Sit-ups
15 Pull-ups
10 Front Rack Reverse Lunges (95/65)

Friday, September 11, 2020

Saturday 200912

3 person teams
4 Rounds For Time:
100 Meter Farmers Carry (70/55)
Max Rep Double-unders
Max Rep Ring Push-ups

Thursday, September 10, 2020

Friday 200911

Strength:
20 minutes to establish a 1 RM Power Snatch
WOD:
21-15-9 rep rounds for time:
Power Snatch (95/65)
Overhead Squats (95/65)

Wednesday, September 9, 2020

Thursday 200910

WOD 1:
For Time:
Row 2000 Meters
Rest 8 minutes
Then,
WOD 2:
3 Rounds For Time
12 Lateral Burpees Over Barbell
15 Push Presses (115/75)
21 Box Jumps (24/20)

Tuesday, September 8, 2020

Wednesday 200909

30 minute AMRAP
Run 400 Meters
7 Chest To Bar Pull-ups
14 Front Squats (135/95)
21 Medicine Ball Sit-ups (20/14)

Monday, September 7, 2020

Tuesday 200908

Strength:
20 minutes to establish a 1 RM Squat Clean & Jerk
WOD:
For Time:
30 Clean & Jerks @ 50% of 1 RM

Sunday, September 6, 2020

Monday 200907

Labor Day Class Will Be At 9:00A

Tabata Air Bike, Calories
Rest 1 minute
Tabata Dead-lift (165/115)
Rest 1 minute
Tabata Bench Press (135/95)
Rest 1 minute
Tabata Box Jumps (24/20)

Friday, September 4, 2020

Saturday 200905

Partner WOD

10 Rounds For Time (5 rounds each):

12 Toes To Bar

9 Hang Power Clean & Jerks (135/95)

Row 250 Meters

One person working at a time

Thursday, September 3, 2020

Friday 200904

Strength:

6 minute EMOM

5 Dead-Lifts (255/175)

WOD:

16 minute AMRAP

100 Meter KB Suitcase Carry (switch hands @ 50m)

24 Russian KB Swings

18 KB Box Step-ups (20”-everyone)

Wednesday, September 2, 2020

Thursday 200903

3 Rounds For Max Reps At Each Station

1 minute: Row, Calories

1 minute: Strict Pull-ups

1 minute: Front Rack Lunges (95/65)

1 minute: Double-unders

Rest 1 minute

Tuesday, September 1, 2020

Wednesday 200902

Strength:

Push Press

5 x 3 reps As Heavy As Possible

WOD:

12 minute increasing ladder

1-2-3-4-5-6-7-8-9-10.....

Sumo Dead-lift High Pull (135/95)

Hand Release Push-ups

Monday, August 31, 2020

Tuesday 200901

3 Rounds For Time

20 Overhead Squats (115/75) (75/55)

20 Sit-ups

20 Burpee Box Jumps 24/20

Sunday, August 30, 2020

Monday 200831

20 minute AMRAP

Run 200 Meters

9 Bar Muscle-ups

9 Power Snatches (135/95)

Scaled:

Run 200 Meters

9 Chest To Bar Pull-ups/Ring Rows with feet on a box

9 Power Snatches (115/75) (95/65)

Friday, August 28, 2020

Saturday 200829

Partner WOD
14 Rounds (7 Rounds Each) For Time:
7 Clusters (Squat Clean Thruster) 135/95
14 Lateral Burpee Over The Bar

Thursday, August 27, 2020

Friday 200828


For Time:

21-15-9 rep rounds for time

Row, Calories

Pull-ups

Kettlebell Swings (70/55)

Wednesday, August 26, 2020

Thursday 200827

 30 minute AMRAP

Run 200 Meters
10 Body Weight Bench Press
25 Medicine Ball Sit-ups (20/14)

Tuesday, August 25, 2020

Wednesday 200826

For Time:
15-12-9-6-3
Power Clean (135/95)
2-4-6-8-10
Strict Chest To Bar Pull-ups

Monday, August 24, 2020

Tuesday 200825

25 minute AMRAP
Run 400 Meters
10 Front Squats(155/105)
15 Ring Push-ups

Sunday, August 23, 2020

Monday 200824

5 Rounds for time of:
50 Double-unders
15 Push Presses (95/65)
10 Toes To bar

Sunday, August 16, 2020

Monday 200817

Tier 3 Tactical Week 12- Final Week

Monday
Strength 1:
1RM Back Squat
Strength 2:
1RM Deadlift

Tuesday
Strength:
1 RM Squat Clean
WOD:
12 minute AMRAP
12 Push Presses (135/95)
12 Box Jumps (24/20)

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

Thursday
Strength:
1 RM Squat Snatch
WOD:
5 Rounds For Time:
60 Double-unders
12 Dead-lifts (225/155)
12 Push-ups

Friday
WOD:
5 Rounds For Max Reps
Minute 1: Power Clean & Jerk (135/95)
Minute 2: Pull-ups
Minute 3: Front Squats (135/95)
Minute 4: Kettlebell Swings (55/35)
Minute 5: Rest

Saturday
Partner WOD:
Row 2k
Then,
50 Hang Power Snatches (95/65)
50 Pull-ups
Then, 200 Double-unders
During Snatches one partner must hang from pull-up bar.
During pulls one partner must plank.

Sunday, August 9, 2020

Monday 200810

Tier 3 Tactical Week 11

Monday:
Strength:
Back Squat
3 x 2 reps at 90% of 1 RM
WOD:
Tabata
Wall Balls (30/20) (20/14)
Rest 1 minute
Tabata Pull-ups

Tuesday
Strength:
Dead-lift
3 x 2 reps at 90% of 1 RM
WOD:
5 Rounds For Time:
Row 20 Calories
12 Kettlebell Swings (55/35)

Wednesday
WOD:
Run 800 Meters
Then,
5 Rounds:
5 Squat Snatches (155/105) (135/95)
10 Front Squats (155/105) (135/95)
15 Burpees
Then,
Run 400 Meters

Thursday
Strength: Work up to a heaviest as possible weight for
2 Hang Squat Snatch + 1 Squat Snatch
WOD:
For Time
30 Ring Muscle-ups.
Scaled:
For Time
6 Rounds For Time
5 Pull-ups
5 Ring Dips

Friday:
WOD:
5 minute AMRAP
9 Thrusters (75/55)
9 Bar Facing Burpees
Rest 2minutes
5 minute AMRAP
9 Thrusters (95/65)
9 Bar Facing Burpees
Rest 2minutes
5 minute AMRAP
9 Thrusters(115/75)
9 Bar Facing Burpees

Saturday
Partner WOD:
As a pair perform 800 reps of any combo of the following movements:
1. Deadlift (135/95)
2. Wall Ball (20/14)
3. Push-ups
4. Pull Ups
One person working at a time

Sunday, August 2, 2020

Monday 200803

Tier 3 Tactical Week 10

Monday
Strength:
Back Squat
6 x 1 rep As Heavy As Possible
WOD:
Every 3 Minutes On The Minute For 12 Minutes:
Run 400m
Max Rep Power Cleans (135/95)

Tuesday
Strength:
Dead-lift
6 x 1 rep AHAP
WOD:
6 Rounds For Time:
50 Double-unders
15 Pull Ups
15 Kettlebell Swing (55/35)

Wednesday
WOD:
Tabata Push Jerks (95/65)
Rest 2 minutes
Tabata Calorie Row
Rest 2 minutes
Tabata Wall Balls (20/14)
Rest 2 minutes
Tabata Burpees

Thursday
Strength:
2 Hang Squat Snatches + 1 Squat Snatch
4 x 3 reps
WOD:
Death By Hang Squat Clean (115/75)
minute 1- 1 Hang Squat Clean
minute 2- 2 Hang Squat Cleans
minute 3- 3 Hang Squat Cleans
*add 1 rep per minute until failure

Friday
WOD: Every 2 minutes on the minute for 24 minutes:
5 Back Squats
95/85-115/95-135/105-155/115-185/135-205/145
225/165-245/175-275/185-295/195-315/215-325/235
Rest 5 minutes then,
6 Minutes:
Max Rep Box Step-ups (24/20)

Saturday
For Time:
Run 800 Meters
Then,
10-9-8-7-6-5-4-3-2-1
Dead-lifts (225/155)
Pull-ups
Ring Dips
Then,
Run 800 Meters

Sunday, July 26, 2020

Monday 200727

Tier 3 Tactical Week 9

Monday:
Strength:
Back Squat
4 x 2 reps AHAP
WOD:
4 Rounds for Time:
Run 200 Meters
12 Power Clean (115/75)

Tuesday:
Strength:
Dead-lift
4 x 2 reps AHAP
WOD:
12 minutes increasing ladder
1-2-3-4-5-6-7-8-9-10....
Burpee Box Jump Over (24/20)
Pull-ups
Kettlebell Swings (55/35)

Wednesday:
For Time:
21-15-9
Thruster (95/65)
Hand Stand Push-ups
Rest 3minutes
For Time
30-20-10
Box Step Ups
Toes To Bar
Rest 3 minutes
For Time
50-40-30
Double-unders
Air Squats

Thursday
Strength:
4 x 3 reps AHAP of the following complex:
2 Hang Squat Snatch + 1 Squat Snatch
WOD:
For Time:
50 Push Jerks (135/95)*
 *every break equals  10  sit-ups

Friday
WOD:
For Time:
Row 1,000 Meters
Then,
10-9-8-7-6-5-4-3-2-1
Dead-lifts (275/185)
Burpees
Then,
200 Double-unders

Saturday
Partner WOD:
Accumulate 800 reps as fast as possible:
Power Snatch (75/55)
Wall Balls (20/14)
Sit-ups
Ring Rows
*you choose your strategy (one partner working at a time)

Sunday, July 19, 2020

Monday 200720

Tier 3 Tactical Week 8

Monday:
Strength:
Back  Squat
3 x 3 reps AHAP
WOD:
12 minute AMRAP ascending ladder
1-2-3-4-5-6.....
Wall BallS (20/14)
Pull-ups

Tuesday:
Strength:
Dead-lift
3 x 3 reps AHAP
WOD:
9 minute AMRAP
50 Double-unders
40 Sit-ups
30 Kettlebell Swings (55/35)

Wednesday
WOD:
5 Rounds for max reps
1 minute: Max rep Power  Clean (95/65)
1 minute: Max Rep Burpees
1 minute: Max Rep Pull-ups
1 minute: Max Rep Push Jerks  (95/65)
1 minute: Max Calorie Row
1 minute: Rest

Thursday:
Strength:
5 x 2 reps AHAP of the following complex Complex
2 Squat Snatch + 1  Hang Squat  Snatch
WOD:
30-25-20 rep rounds for time:
Front Squat (135/95)
Push-ups

Friday:
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Dead-lift  (275/185)
Toes to Bar
Box Jumps  (24/20)

Saturday:
WOD:
30 minute AMRAP/AMREP Ascending Pyramid
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Push Press (115/75)
Chest to Bar Pull-ups
Hang Power Cleans (115/75)

Sunday, July 12, 2020

Monday 200713


Tier 3 Tactical Week 7

Monday:
Strength
Back Squat work to 2 x 3 reps AHAP
WOD:
21-15-9  Rep rounds for time
Thrusters  (115/75)
Kettlebell Swings (70/55)

Tuesday:
Strength:
Dead-lift work to 2x3 reps AHAP
WOD: 
15minute AMRAP
 Power Cleans )135/95)
7 Toes to Bar
 Box Jumps  24/20

Wednesday: 
WOD:
Tabata Wall  Ball  20/14lbs
Rest 3 minutes
Tabata Power Snatch 75/55lbs 
Rest 3 minutes
Tabata Burpees
Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the Wall Balls, Power Snatch and Burpees.

Thursday:
Strength:
5x2 reps AHAP of the following complex
1 Squat Snatch +  1 Hang Squat Snatch
WOD:
12 minute AMRAP
10 Dead-lifts (155/105)
5 Push Jerks (155/105)

Friday:
WOD:
Every 5 minutes on the minute for 30 minutes
10 Back Squats (225/155)
15 Ring Dips

Saturday:
Partner  WOD:
For Time:
300 Double-unders (switch every 50 reps)
Then,
10 Rounds:*
16 Wall Balls (20/14)
16 Pull-ups
Then,
100Dead-lifts (185/125)(switch every 10 reps)
*one parter working while the other rests

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.