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.

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)