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.

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.