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)

Thursday 200430

For Time:

21 Kettlebell Swings

21 Box Jumps

42 Double-unders

15 Kettlebell Swings

15 Box Jumps

35 Double-unders

9 Kettlebell Swings

9 Box Jumps

28 Double-unders

15 Kettlebell Swings

15 Box Jumps

35 Double-unders

21 Kettlebell Swings

21 Box Jumps

42 Double-unders

Wednesday 200429

8 x 2 minute Alternating AMRAPs

AMRAP 1

3 Pull-ups

6 Push-ups

9 Air Squats

AMRAP 2

3 Handstand Push-ups

6 Burpees

9 Dead-lifts (155/105)

Rest 2 minutes between AMRAPS

A1-A2-A1-A2-A1-A2-A1-A2

CrossFit Stillwater Reopening

CrossFit Stillwater will reopen on Monday, May 4th.
Class times available for the time being will be 6a, 12:30p, 5p and 6:30p

Please read the following rules and restrictions for reopening the gym.

The following new rules will be in effect for the reopening of CrossFit Stillwater on May 4th:

Class size is limited to 8 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 further notice.

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.

Tuesday 200428

For Time On Each Run

5 x 400 Meter Runs

Rest 2 minutes between runs

Then,

5 Rounds Of:

45 seconds Front Plank

Rest 15 seconds

45 seconds Side Plank

Rest 15 seconds

45 seconds Dead Bug

Rest 15 seconds

45 seconds Side Plank

Rest 15 seconds 

Monday 200427

24 minute AMRAP

8 Dead-lifts

40 Double-unders

8 Power Cleans

40 Double-unders

8 Push Jerks

40 Double-unders

Men 135/Women 95

Sunday 200426

Rest Day

Saturday 200425

‘Jack’
20 minute AMRAP
10Push press (115/85)
10 KB Swings (55/35)
10 Box jumps (24/20)*

Friday 200424

6 Rounds
1 minute max rep Sumo Dead-Lift High Pull (75/55)
1 minute max rep Burpees
1 minute max rep Wall Balls
1 minute max rep Double-unders
Rest 1 minute

Thursday 200423

4 Rounds For Time
12 Shoulders To Overhead (115/85)
18 Push-ups
24 Medicine Ball Sit-ups (20/14)
Run 400 Meters

Wednesday 200422

21-15-9 rep rounds for time:
DB Squat Cleans
Box Jumps
Pull-ups
(Sub tuck jumps for box jumps and ring pulls or bent over rows for pull-ups)

Tuesday 200421

Strength:
20 minutes to work up to a heavy 5 rep Dead-lift
WOD:
5 Rounds For Time
Run 200 Meters
15 Good Mornings*
15 Hanging Knee Raises**
*barbell (75/55) or behind the neck rack a weighted backpack/duffel bag/sandbag
**No pull-up bar- incline seated knee tucks

Monday 200420

“Zachary Tellier”
For Time
10 Burpees
-
10 Burpees
25 Push-Ups
-
10 Burpees
25 Push-Ups
50 Lunges
-
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
-
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Saturday 200418

For Time
Buy In: 100 Double-unders
Then,
10-9-8-7-6-5-4-3-2-1
Devils Presses
10 Pull-ups
Cash Out: 100 Double-unders

Friday 200417

Shamelessly Stolen from The Training Plan
6 to 8x 90 second AMRAPs
A1.
90 second AMRAP:
3 Burpees
6 DB Hang Snatch
9 DB Squats
A2.
3 Burpees
6 DB Push Press
9 DB Reverse Lunges
Rest 90 seconds between AMRAPs
Flow: A1-A2-A1-A2-A1-A2-(A1-A2)

Thursday 200416

21-15-9 rep rounds for time:
Sumo Dead Lift High Pulls (95/65)
Box Jumps*
Ring Dips/Bench(chair) Dips
Sit-ups
* Sub Tuck Jumps For Box Jmps

Wednesday 200415

20 minutes perform the following:
10 Kettlebell Bulgarian Split Squats (R)
10 Kettlebell Bulgarian Split Squats (L)
20 Russian Kettlebell Swings
10 Kettlebell Push Press (R)
10 Kettlebell Push Press (L)
Rest 1 minute between rounds.
If the clock runs out mid round then complete that round.
No partial rounds.

Tuesday 200414

5 Rounds For Time
12 Bench Press/Floor Press*
24 Sit-ups
12 Strict Pull-ups/Ring Pulls
Run 200 Meters
* Barbell 155/105. DBs pick load.

Monday 200413

5 Rounds For Time:
12 Thrusters*
6 Burpees Over The Bar
24 Double-unders
*use a barbell 95/65 ,DBs, KB or whatever you have available

Sunday 200412

Saturday 200411

For Time:
15-12-9-6
Squat Cleans (95/65)
Handstand Push-ups*
Run 200 Meters
*Sub Pike Push-ups or regular pushups for HSPU

Friday 200410

4 Rounds For Time:
10 Double Dumbbell Curl To Overhead Press
15 V-ups
20 Alternating Dumbbell Reverse Lunges (hold DB's to your sides)
45 Double-unders

Thursday 200409

‘Mary'
20 minute AMRAP
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

Wednesday 200408

Strength:
20 minutes to work up to a 3RM touch and go Power Clean
WOD:
5 Rounds For Time:
10 Hang Power Cleans @ 65% of  3RM T&G Power Clean
5 Lateral Burpees Over Bar
10 Dead-lifts (same weight)

Tuesday 200407

10-8-6-4-2 rep rounds for time
One Arm Kettlebell/Dumbbell Single Leg Dead-lift (R)
One Arm Kettlebell/Single Leg Dead-lift (L)
One Arm Kettlebell/Dumbbell Bench/Floor Press(R)
One Arm Kettlebell/Dumbbell Bench/Floor Press(L)
One Arm Kettlebell/Dumbbell Squat Clean (R)
One Arm Kettlebell/Dumbbell (L)

Monday 200406

Strength:
20 minutes to work up to a heavy Bear Complex
(Power Clean-Front Squat-Push Press-Back Squat-Push Press)
WOD:
5 Rounds For Time:
7 Bear Complex @65%*
14 Toes To Bar
*Do not let go of the bar or let it rest on the floor. You may rest with the bar off the ground)

Sunday 200405

Closed

Sunday 200412

Rest Day

Saturday 200404

‘Brenton'
Five Rounds For Time:
Bear Crawl 100 Feet
Standing Broad Jump 100 Feet
Do 3 Burpees after every 5 Broad Jumps

Friday 200403

3 Rounds For Time:
10 One Arm Hang KB/DB Snatch(R)
15 Goblet Squats
10 One Arm Hang KB/DB Snatch(L)
Goblet Walking Lunge, 50 Feet

Thursday 200402

For Time:
Run 400 Meters
25 Pull-ups *
Run 400 Meters
20 Pull-ups
Run 400 Meters
15 Pull-ups
Run 400 Meters
10 Pull-ups
Run 400 Meters
5 Pull-ups
* Pull-up substitutions:
1.Ring Rows
2. Bent Over Barbell/DB/Sandbag/Backpack rows