Strength:
5 Rounds For Time:
30 Russian Kettlebell Swings (55/35)
15 Kettlebell Crush Push-ups
60 Double-unders
Tuesday, March 31, 2020
Monday, March 30, 2020
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
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
Sunday, March 29, 2020
Saturday, March 28, 2020
Friday, March 27, 2020
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.
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.
Thursday, March 26, 2020
Friday 200327
At Home WOD
30 seconds work/15 seconds rest
10 Rounds of
Front Plank
Side Plank
Hollow Hold
Side Plank
30 seconds work/15 seconds rest
10 Rounds of
Front Plank
Side Plank
Hollow Hold
Side Plank
Wednesday, March 25, 2020
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
For Time:
400 Meter Walking Lunges
Every 50 meters stop and perform 20 Hand Release Push-ups
10 meters=33 feet
Tuesday, March 24, 2020
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
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
Monday, March 23, 2020
Sunday, March 22, 2020
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.
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.
Saturday, March 21, 2020
Friday, March 20, 2020
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
50 Calorie Row
40 Toes To Bar
30 Wall Balls (20/14)
20 Hang Power Cleans (135/95)
10 Chest To Bar Pull-ups
Thursday, March 19, 2020
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
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
Wednesday, March 18, 2020
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
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
Tuesday, March 17, 2020
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
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
Monday, March 16, 2020
Tuesday 200317
Strength:
15 minutes to establish a 1RM Thruster
WOD:
“Jackie”
For Time:
Row 1,000 meters
50 Thrusters
30 Pull-ups
15 minutes to establish a 1RM Thruster
WOD:
“Jackie”
For Time:
Row 1,000 meters
50 Thrusters
30 Pull-ups
Sunday, March 15, 2020
Saturday, March 14, 2020
Friday, March 13, 2020
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
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
Thursday, March 12, 2020
Wednesday, March 11, 2020
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
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
Tuesday, March 10, 2020
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)
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)
Monday, March 9, 2020
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
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
Sunday, March 8, 2020
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".
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".
Saturday, March 7, 2020
Friday, March 6, 2020
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)
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)
Thursday, March 5, 2020
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
10-9-8-7-6-5-4-3-2-1
Power Snatch
Rx (135/95) masters (115/85)
10 Pull-ups
20 Double-unders
Wednesday, March 4, 2020
Tuesday, March 3, 2020
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
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
Monday, March 2, 2020
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
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
Sunday, March 1, 2020
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
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
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