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.

Monday, August 31, 2020

Tuesday 200901

3 Rounds For Time

20 Overhead Squats (115/75) (75/55)

20 Sit-ups

20 Burpee Box Jumps 24/20

Sunday, August 30, 2020

Monday 200831

20 minute AMRAP

Run 200 Meters

9 Bar Muscle-ups

9 Power Snatches (135/95)

Scaled:

Run 200 Meters

9 Chest To Bar Pull-ups/Ring Rows with feet on a box

9 Power Snatches (115/75) (95/65)

Friday, August 28, 2020

Saturday 200829

Partner WOD
14 Rounds (7 Rounds Each) For Time:
7 Clusters (Squat Clean Thruster) 135/95
14 Lateral Burpee Over The Bar

Thursday, August 27, 2020

Friday 200828


For Time:

21-15-9 rep rounds for time

Row, Calories

Pull-ups

Kettlebell Swings (70/55)

Wednesday, August 26, 2020

Thursday 200827

 30 minute AMRAP

Run 200 Meters
10 Body Weight Bench Press
25 Medicine Ball Sit-ups (20/14)

Tuesday, August 25, 2020

Wednesday 200826

For Time:
15-12-9-6-3
Power Clean (135/95)
2-4-6-8-10
Strict Chest To Bar Pull-ups

Monday, August 24, 2020

Tuesday 200825

25 minute AMRAP
Run 400 Meters
10 Front Squats(155/105)
15 Ring Push-ups

Sunday, August 23, 2020

Monday 200824

5 Rounds for time of:
50 Double-unders
15 Push Presses (95/65)
10 Toes To bar

Sunday, August 16, 2020

Monday 200817

Tier 3 Tactical Week 12- Final Week

Monday
Strength 1:
1RM Back Squat
Strength 2:
1RM Deadlift

Tuesday
Strength:
1 RM Squat Clean
WOD:
12 minute AMRAP
12 Push Presses (135/95)
12 Box Jumps (24/20)

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

Thursday
Strength:
1 RM Squat Snatch
WOD:
5 Rounds For Time:
60 Double-unders
12 Dead-lifts (225/155)
12 Push-ups

Friday
WOD:
5 Rounds For Max Reps
Minute 1: Power Clean & Jerk (135/95)
Minute 2: Pull-ups
Minute 3: Front Squats (135/95)
Minute 4: Kettlebell Swings (55/35)
Minute 5: Rest

Saturday
Partner WOD:
Row 2k
Then,
50 Hang Power Snatches (95/65)
50 Pull-ups
Then, 200 Double-unders
During Snatches one partner must hang from pull-up bar.
During pulls one partner must plank.

Sunday, August 9, 2020

Monday 200810

Tier 3 Tactical Week 11

Monday:
Strength:
Back Squat
3 x 2 reps at 90% of 1 RM
WOD:
Tabata
Wall Balls (30/20) (20/14)
Rest 1 minute
Tabata Pull-ups

Tuesday
Strength:
Dead-lift
3 x 2 reps at 90% of 1 RM
WOD:
5 Rounds For Time:
Row 20 Calories
12 Kettlebell Swings (55/35)

Wednesday
WOD:
Run 800 Meters
Then,
5 Rounds:
5 Squat Snatches (155/105) (135/95)
10 Front Squats (155/105) (135/95)
15 Burpees
Then,
Run 400 Meters

Thursday
Strength: Work up to a heaviest as possible weight for
2 Hang Squat Snatch + 1 Squat Snatch
WOD:
For Time
30 Ring Muscle-ups.
Scaled:
For Time
6 Rounds For Time
5 Pull-ups
5 Ring Dips

Friday:
WOD:
5 minute AMRAP
9 Thrusters (75/55)
9 Bar Facing Burpees
Rest 2minutes
5 minute AMRAP
9 Thrusters (95/65)
9 Bar Facing Burpees
Rest 2minutes
5 minute AMRAP
9 Thrusters(115/75)
9 Bar Facing Burpees

Saturday
Partner WOD:
As a pair perform 800 reps of any combo of the following movements:
1. Deadlift (135/95)
2. Wall Ball (20/14)
3. Push-ups
4. Pull Ups
One person working at a time

Sunday, August 2, 2020

Monday 200803

Tier 3 Tactical Week 10

Monday
Strength:
Back Squat
6 x 1 rep As Heavy As Possible
WOD:
Every 3 Minutes On The Minute For 12 Minutes:
Run 400m
Max Rep Power Cleans (135/95)

Tuesday
Strength:
Dead-lift
6 x 1 rep AHAP
WOD:
6 Rounds For Time:
50 Double-unders
15 Pull Ups
15 Kettlebell Swing (55/35)

Wednesday
WOD:
Tabata Push Jerks (95/65)
Rest 2 minutes
Tabata Calorie Row
Rest 2 minutes
Tabata Wall Balls (20/14)
Rest 2 minutes
Tabata Burpees

Thursday
Strength:
2 Hang Squat Snatches + 1 Squat Snatch
4 x 3 reps
WOD:
Death By Hang Squat Clean (115/75)
minute 1- 1 Hang Squat Clean
minute 2- 2 Hang Squat Cleans
minute 3- 3 Hang Squat Cleans
*add 1 rep per minute until failure

Friday
WOD: Every 2 minutes on the minute for 24 minutes:
5 Back Squats
95/85-115/95-135/105-155/115-185/135-205/145
225/165-245/175-275/185-295/195-315/215-325/235
Rest 5 minutes then,
6 Minutes:
Max Rep Box Step-ups (24/20)

Saturday
For Time:
Run 800 Meters
Then,
10-9-8-7-6-5-4-3-2-1
Dead-lifts (225/155)
Pull-ups
Ring Dips
Then,
Run 800 Meters