Wednesday 200401

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

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

Monday 200330

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

Sunday 200328

Closed

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.

Friday 200327

At Home WOD

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

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

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

Tuesday 200324

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

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.

Sunday 200322

Closed

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

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

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

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

Tuesday 200317

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

Monday 200316

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

Sunday 200315

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

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

Friday 200313

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

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

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)

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

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".

Sunday 200308

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

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)

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

Thursday 200305

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

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

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

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