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.

Sunday, May 31, 2020

Monday 200601

Let me start that I have never in my 12 years of being a CrossFit Affiliate used outside sources for all of the workout programming. We have, in the past, used modified versions of various lifting programs from Wendler 5-3-1 Power Lifting, KISS Lifting Program and  Catalyst Athletics Olympic Lifting.

Starting this week and going for the next 12 weeks I am going to be programming all workouts from Tier Three Tactical's 12 week metabolic-strength program. This program is designed for functional fitness athletes who need a high level of metabolic conditioning, and also need to increase their strength and after the Covid 19 shut down we all could use it.

The program goals are:

1. Increase functional strength capacity

2. Develop energy systems to better utilize increased strength

3. Increase muscle mass

It is not expected for you to complete all 6 workouts each week. That would more than likely cause over training/under resting issues. It is advisable to include at least 1 rest day and maybe 2 if you're not recovering. So, I will be releasing the first full week of programming each Sunday evening so that you can decide which day(s) you want to take as a rest day. I would advise to mix it up to get the full benefit from this program.

WEEK ONE:

WODs 6/1-6/6

Monday:
Strength:
20 minutes to work up to a 7 RM Back Squat
WOD:
8 minute AMRAP/AMREP:
Ascending Ladder of
1 Front Squat (Rx Body Weight. Scaled 3/4 body weight)
1 Burpee
2 Front Squats
2 Burpees
3 Front Squats
3 Burpees
Continue to add one rep of front squats and burpees on each round until time expires.

Tuesday:
Strength:
20 minutes to work up to a 7 RM Dead-lift
WOD:
12 minute AMRAP
12 Push Presses (Rx 135/95, Masters 115/85, Scaled 95/65)
12 Box Jumps (24/20)

Wednesday:
20 minutes
3 minutes Max Calorie Row
Then
AMRAP (17 minutes)
7 Wall Balls (20/14)
7 Power Snatches (95/65)
7 Chest To Bar Pull-ups

Thursday:
Strength:
15 minutes to work up to a 1 RM of the following complex
2 Squat Cleans + 2 Front Squats + 1 Jerk (Push or Split)
Touch and go on the cleans. Do not drop the barbell
WOD:
5 Rounds For Time
60 Double-unders
12 Dead-lifts (225/155)
12 Push-ups

Friday:
5 Rounds For Time (25 minutes):
1 minute: Max Rep Power Clean & Jerk (135/95)
1 minute: Max Rep Pull-ups
1 minute: Max Rep Front Squats (135/95)
1 minute: Max Rep Kettlebell Swings(55/35)
1 minute Rest

Saturday:
Partner WOD:
Row 2000 Meters (1000 m each)
Then,
50 Hang Power Snatches (95/65)*
50 Pull-ups*
Then,
200 Double-unders (100 each) (one person working)

*During the snatches one partner must hang from the pull-up bar.
*During the pull-ups one partner must front plank.

Friday, May 29, 2020

Saturday 200530

4 Rounds Each For Time
10 Strict Pull-ups
20 Hand Release Push-ups
30 Russian Twists (25/15)
40 Air Squats
50 Double-unders
Rest 3 minutes between rounds.

Thursday, May 28, 2020

Friday 200529

20 minute AMRAP
Run 200 Meters
9 Hang Squat Clean-Thrusters (95/65)
5 Bar Muscle-ups

Wednesday, May 27, 2020

Thursday 200528

Four Alternating 5 minute AMRAPs
AMRAP 1
10 steps, Overhead Walking Lunge (2 DBs) Choose load. Make it challenging 
10 Toes To Bar
Overhead Walking Lunge (2 DBs) 
10 Push-ups
-Rest 2 minutes-
AMRAP 2
35 Double-unders
10 Devils Presses (use the same pair of DBs)
Flow: A1-A2-A1-A2

Tuesday, May 26, 2020

Wednesday 200527

6-9-12 Reps For Time Of:
Burpees
Thrusters (105/75)

Rest 5 minutes, then...

12-9-6 reps for time of:
Burpees
Thrusters (105/75)

Monday, May 25, 2020

Tuesday 200526

5 Rounds For Time On Each Round
12 Knees To Elbows
12 Push Presses (95/65)
12 Barbell Back Rack Lunges (95/65)
Rest 2 minutes between rounds

Sunday, May 24, 2020

Monday 200525

Murph
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

Friday, May 22, 2020

Saturday 200523

Run 400 Meters
Then,
5 Rounds:
9 Single Arm Dumbbell Squat Snatch(R)
6 Strict Pull-ups
9 Single Arm Dumbbell Squat Snatch(L)
6 Strict Pull-ups
Then,
Run 400 Meters

Thursday, May 21, 2020

Friday 200522

Strength:
Back Squat
5 x 5 reps
Increase weight on each set.
WOD:
For Time:
30-20-10
Row, Calories
60-40-20
Double-unders

Wednesday, May 20, 2020

Thursday 200521

For Time:
Run 400 Meters
Then,
5 Rounds:
12 Dead-lifts
9 Front Squats
6 Shoulder To Overhead
Rx 155/105, Masters 135/95, Scaled 95/65
Then,
Run 400 Meters

Tuesday, May 19, 2020

Wednesday 200520

Strength:
15 minutes to establish a 3 RM Close Grip Bench Press
WOD:
12 minute AMRAP
10 Close Grip Bench Press @ 70% of 3 RM CGBP
15 Kettlebell Swings (70/55)
20 Russian Twists (25/15)
25 Air Squats

Monday, May 18, 2020

Tuesday 200519

4 Rounds For Time:
10 Dumbbell Curl-Arnold Press
20 Sit-ups
10 Strict Pull-ups
Run 200 Meters

Sunday, May 17, 2020

Monday 200518

Strength:
5 rounds climbing complex
2 Power cleans+2 Hang Power Cleans+ 2 Hang Squat Cleans + 2 Front Squats
Weights increase on each round.
Rest 90 seconds between rounds
WOD:
For Time:
30-20-10
Sumo Dead-lift High Pull (75/55)
Wall Balls (20/14)

Friday, May 15, 2020

Saturday 200516

3 Rounds For Time
Run 400 Meters
20 Kettlebell Swings (55/35)
10 Chest To Bar Pull-ups
20 Alternating Kettlebell Snatch (55/35)
10 Chest To Bar Pull-ups

Thursday, May 14, 2020

Friday 200515

5 Rounds For Time
30 Double-unders
9 Clean & Jerks (155/105)
12 Toes To Bar

Wednesday, May 13, 2020

Thursday 200514

For Time:
2-4-6-8-10-12
Strict Pull-ups
3-9-6-12-15-18
Push-ups
4-8-12-16-20-24
Sit-ups
5-10-15-20-25-30
Air Squats

Tuesday, May 12, 2020

Wednesday 200513

8 minute AMRAP:
8 Alternating DB Snatch
4 Alternating Goblet Reverse Lunges
2 Strict Handstand Push-ups
-Rest 4 minutes-
8 minute AMRAP:
8 Alternating DB Snatch
4 Alternating Goblet Reverse Lunges
2 Strict Handstand Push-ups
(Pick load. Use the same DB for snatches and lunges)

Monday, May 11, 2020

Tuesday 200512

20 minute AMRAP
30 Double-unders
10 Hang Power Cleans (115/75 lb)
10 Chest To Bar Pull-Ups

Sunday, May 10, 2020

Monday 200511

Run 400 Meters
21 Thrusters (105/75)
21 Hand Release Push-ups
Run 400 Meters
15 Thrusters (105/75)
15 Hand Release Push-ups
Run 400 Meters
9 Thrusters (105/75)
9 Hand Release Push-ups

Friday, May 8, 2020

Saturday 200509

'Manion'
7 Rounds for Time
Run 400 Meters
29 Back Squats (135/95)

Thursday, May 7, 2020

Friday 200508

For Time:
3-6-9-12-15-18-21
Pull-ups
Kettlebell Swings (55/35)
Knees To Elbows
Push-ups

Wednesday, May 6, 2020

Thursday 200507

3 Rounds For Time:
Run 400 Meters
15 Hang Power Cleans (115/85)
15 Ring Dips

Tuesday, May 5, 2020

Wednesday 200506

Strength:
Back Squat
5 x 7 reps
Increase weight on each set
Rest 90 seconds between sets
WOD:
6 minute AMRAP
8 Thrusters (95/65)
8 Lateral Burpees Over The Bar

Monday, May 4, 2020

Tuesday 200505

4 Rounds for Time
200 Meter Farmers Carry
20 KB/DB Dead-lifts
20 Sit-ups

Sunday, May 3, 2020

Monday 200504

WELCOME BACK!

25 minute AMRAP:
Run 100 Meters
15 Snatch Grip Dead-Lifts (95/65)
12 Hang Power Snatches (95/65)
9  Overhead Squats  (95/65)

Friday, May 1, 2020

Saturday 200502

Equipment Return will be from 12:00p until 3:00p Today. Go to Signup Genius to reserve your 15 minute time slot for returns.

Classes will resume on Monday, May 4th. Class times will be 6a, 12:30p, 5p and 6:30p. and limited to 8 participants.
Reserve your class slot on Sign-up Genius.

https://www.signupgenius.com/go/20f0545aca92ea7fd0-crossfit

Daniel
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups