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, October 25, 2020

Monday 201026

 Strength:
15 minutes work up to a 1 RM Hang Squat Clean
WOD:
12 minute AMRAP
7 Hang Squat Cleans @ 70% of 1 RM
12 Ring Dips

Friday, October 23, 2020

Saturday 201024

 Kelly
5 rounds for time of:
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Thursday, October 22, 2020

Friday 201023

 Hard Cindy"
20 minute AMRAP:
5 Weighted pull-ups (35/25)
10 Push-ups with feet on 30"/24” box
15 Squats holding a 45 pound plate

Wednesday, October 21, 2020

Thursday 201022

 3 Rounds For Time
Run 400 Meters
25 Russian Kettlebell Swings (70/55)
25 Burpees

Tuesday, October 20, 2020

Wednesday 201021

 Strength:
Shoulder Press
4 x 8 reps
Increase weight on each set
WOD:
12 minute AMRAP
9 Thrusters (75/55)
35 Double-unders

Monday, October 19, 2020

Tuesday 201020

 Strength:
Dead-lift
5 x 5 reps
WOD:
3 Rounds For Time
Run 200 Meters
15 Good Mornings (75/55)
15 Knees To Elbows

Sunday, October 18, 2020

Monday 201019

 5 Rounds For Time
12 Chest To Bar Pull-ups
8 Power Snatches(115/75)
10 Front Squats (115/75)

Friday, October 16, 2020

Saturday 201017

 3 Person Team
30 minute AMRAP
Run 100 Meters
10 Thrusters (95/65)
15 Ring Push-ups
One teammate at each station. Rotate through.

Thursday, October 15, 2020

Friday 201016

 For Time
15-12-9-6
Row, Calories
Hang Squat Clean (135/95)
Lateral Burpee Over Barbell

Wednesday, October 14, 2020

Thursday 201015

 3 Rounds For Time
21 Wall Balls (20/14)
14 Strict Handstand Push-ups
7 Dead-lifts (275/185)

Tuesday, October 13, 2020

Wednesday 201014

4 Rounds For Time
Run 400 Meters
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats

Monday, October 12, 2020

Tuesday 201013

 Back Squat
5 x 5 reps
Front Squat
5 x 3 reps
Overhead Squat
5 x 1 rep

Sunday, October 11, 2020

Monday 201012

 5 Rounds For Time
40 Double-unders
8 Push Jerks (135/95)
5 Ring Muscle-ups

Friday, October 9, 2020

Saturday 201010

 3 Rounds For Time
Run 400 Meters
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Thursday, October 8, 2020

Friday 201009

 For Time:
Row 750 Meters
9 Squat Cleans Rx (185/125) Masters(165/115) scaled (135/95)
9 Ring Muscle-ups (scale: 2 pull-ups + 2 ring dips = 1 Ring Muscle-up)
Row 500 Meters
7 Squat Cleans
7 Ring Muscle-ups
Row 250 Meters
5 Squat Cleans
5 Ring Muscle-ups

Wednesday, October 7, 2020

Thursday 201008

 Every 2 Minutes For 20 Minutes
1 Squat Snatch + 1 Power Snatch (pick load)

Tuesday, October 6, 2020

Wednesday 201007

 Strength:
Back Squat
5 x 5 reps As Heavy As Possible
Rest 2 minutes between sets
WOD:
8 rounds(24 intervals)
Tabata Air Bike, Calories
Tabata Toes To Bar
Tabata Hand Release Push-ups

The Tabata interval is 20 secs of work followed
by 10 secs of rest.

Monday, October 5, 2020

Tuesday 201006

 WOD 1:
Row
3 x 500 meters
Rest 2 minutes between efforts
WOD 2:
Every 5 minutes for 20 minutes
10 Man-makers (pick load)

Sunday, October 4, 2020

Monday 201005

 2 Rounds For time:
30 Dead-lifts (185/125)
20 Ring Dips
30 Kettlebell Goblet Lunges (55/35)
20 Burpee Box Jumps (24”/20”)

Friday, October 2, 2020

Saturday 201003

‘Daniel’
For Time
50 Pull-ups
Run 400 Meters
21 Thrusters (95/65)
Run 800 Meters
21 Thrusters
Run 400 Meters
50 Pull-ups

Thursday, October 1, 2020

Friday 201002

Strength:
Back Squat
5 x 3 reps AHAP
WOD:
4 Rounds For Time
Row 250 Meters
10 Lateral Burpees Over The Rower