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.

Wednesday, September 30, 2020

Thursday 201001

Strength:
Shoulder Press
5 x 3 reps AHAP
WOD:
9 minute AMRAP
36 Double-unders
9 Strict Handstand Push-ups

Tuesday, September 29, 2020

Wednesday 200930

WOD 1:
Every 5 minutes for 25 minutes
Air Bike 1,000 Meters
WOD 2:
3 Rounds For Time
8 Back Squats (225/155)
12 Renegade Rows (pick DB weight)

Monday, September 28, 2020

Tuesday 200929

3 Rounds For Time
10 Strict Chest To Bar Pull-ups
20 Medicine Ball Sit-ups
30 KB Goblet Squats (55/35)
Row 40 Calories

Sunday, September 27, 2020

Monday 200928

Row 500 Meters
75 Power Snatches (75/55)
Row 500 Meters

Friday, September 25, 2020

Saturday 200926

30 minute AMRAP
Row 500 Meters
20 Push-ups
20 Overhead Squats (75/55)

Thursday, September 24, 2020

Friday 200925

For Time:
3 minute Max Calorie Row
Then,
3 Rounds
9 Dead-lifts (225/155)
15 Ring Pulls/Rows
100 Meter KB Suitcase Carry (55/35) switch hands @ 50 meters

Wednesday, September 23, 2020

Thursday 200924

Strength:
Every 2 minutes for 20 minutes
2 Power Cleans + 2 Push Jerks (pick load. make it challenging)
WOD:
5 Rounds:
45 seconds: Max Rep Double-unders
Rest 15 seconds
45 seconds: Max Rep Sit-ups
Rest 15 seconds


Tuesday, September 22, 2020

Wednesday 200923

25 Minute AMRAP
8 Hang Squat Cleans (135/95)
16 Toes To Bar
Run 400 Meters

Monday, September 21, 2020

Tuesday 200922

5 Rounds For Time
5 Bar Muscle-ups
7 Burpee Box Jumps
9 Thrusters (115/75)

Sunday, September 20, 2020

Monday 200921

Strength:
15 minutes to establish a 1 RM Close Grip Bench Press
WOD:
For Time:
5-10-15-20-15-10-5
Ring Push-ups
Kettlebell Swings (55/35)

Friday, September 18, 2020

Saturday 200919

For Time:
Run 800 Meters
40 Overhead Squats (95/65)
40 Burpees
40 Wall Balls (20/14)
160 Double-unders

Thursday, September 17, 2020

Friday 200918

20 minute AMRAP
Air Bike, 12 Calories
12 Alternating KB Clean & Push Press (55/35)
12 Alternating KB Goblet Lunges (55/35)

Wednesday, September 16, 2020

Thursday 200917

6 Rounds For Time
7 Dead-lifts (225/155)
100 Meter Single Arm KB Overhead Carry (50m- switch arms)

Tuesday, September 15, 2020

Wednesday 200916

WOD 1:
Every 3 minutes for 15 minutes
Row 250 Meters
WOD 2:
4 Rounds For Time
10 Strict Pull-ups
10 Toes To Bar
10 Squat Cleans (95/65)

Monday, September 14, 2020

Tuesday 200915

Strength:
15 minutes to work up to a heavy Snatch Balance
WOD:
10 minute Ascending Ladder AMRAP/AMREP
3-6-9-12-14-15...
Hang Power Snatch (95/65)
Ring Dips
Box Jumps (30/24)

Sunday, September 13, 2020

Monday 200914

Strength:
20 minutes to establish a 1 RM Front Squat
WOD:
3 Rounds For Time:
20 Sit-ups
15 Pull-ups
10 Front Rack Reverse Lunges (95/65)

Friday, September 11, 2020

Saturday 200912

3 person teams
4 Rounds For Time:
100 Meter Farmers Carry (70/55)
Max Rep Double-unders
Max Rep Ring Push-ups

Thursday, September 10, 2020

Friday 200911

Strength:
20 minutes to establish a 1 RM Power Snatch
WOD:
21-15-9 rep rounds for time:
Power Snatch (95/65)
Overhead Squats (95/65)

Wednesday, September 9, 2020

Thursday 200910

WOD 1:
For Time:
Row 2000 Meters
Rest 8 minutes
Then,
WOD 2:
3 Rounds For Time
12 Lateral Burpees Over Barbell
15 Push Presses (115/75)
21 Box Jumps (24/20)

Tuesday, September 8, 2020

Wednesday 200909

30 minute AMRAP
Run 400 Meters
7 Chest To Bar Pull-ups
14 Front Squats (135/95)
21 Medicine Ball Sit-ups (20/14)

Monday, September 7, 2020

Tuesday 200908

Strength:
20 minutes to establish a 1 RM Squat Clean & Jerk
WOD:
For Time:
30 Clean & Jerks @ 50% of 1 RM

Sunday, September 6, 2020

Monday 200907

Labor Day Class Will Be At 9:00A

Tabata Air Bike, Calories
Rest 1 minute
Tabata Dead-lift (165/115)
Rest 1 minute
Tabata Bench Press (135/95)
Rest 1 minute
Tabata Box Jumps (24/20)

Friday, September 4, 2020

Saturday 200905

Partner WOD

10 Rounds For Time (5 rounds each):

12 Toes To Bar

9 Hang Power Clean & Jerks (135/95)

Row 250 Meters

One person working at a time

Thursday, September 3, 2020

Friday 200904

Strength:

6 minute EMOM

5 Dead-Lifts (255/175)

WOD:

16 minute AMRAP

100 Meter KB Suitcase Carry (switch hands @ 50m)

24 Russian KB Swings

18 KB Box Step-ups (20”-everyone)

Wednesday, September 2, 2020

Thursday 200903

3 Rounds For Max Reps At Each Station

1 minute: Row, Calories

1 minute: Strict Pull-ups

1 minute: Front Rack Lunges (95/65)

1 minute: Double-unders

Rest 1 minute

Tuesday, September 1, 2020

Wednesday 200902

Strength:

Push Press

5 x 3 reps As Heavy As Possible

WOD:

12 minute increasing ladder

1-2-3-4-5-6-7-8-9-10.....

Sumo Dead-lift High Pull (135/95)

Hand Release Push-ups