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, 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.

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)