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, November 22, 2020

WODs 201123-201128

WODs 11/23-11/28

Monday:
Strength:
Every 3 minutes for 15 minutes
Front Squat (no resting in b/w reps)
sets 1-3: 8 reps
sets 4-5: 4 reps
WOD:
21-15- 9 Rep Rounds For Time:
Dead-lift (225/155)
Row,  Calories

Tuesday
Strength
20 minutes to establish a 1 RM Snatch
WOD:
For Time:
50 Squat Snatches touch n go (105/75)
Every drop = 100 meter run

Wednesday
WOD:
4 Rounds For Time:
15 DB Power Cleans
12 DB Push Jerks
9 Devil Press
Men 35lb DBs/Women 25lb DBs

Thursday:
Thanksgiving

 'Jackie'
For Time
Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups

Friday:
WOD:
20 minute AMRAP
50 Double-unders
40 Wall Balls (20/14)
30 Dead-lifts (205/135)
20 Handstand Push-ups
10 Power Cleans @ 80% of 1 RM


Saturday:
WOD:
4 Rounds For Time
Run 400 Meters
6 DB Devils Press (50/35)
12 DB Alternating Reverse Lunges
Run 400 Meters
Rest 90 seconds between rounds
 

Sunday, November 15, 2020

WODs 201116 to 201121

 WODs 11/16-11/21

Monday:
Strength:
5 RM Push Press
2 x 3 reps @ 5 RM
WOD:
Every 2 minutes for 16 minutes (8 rounds)
3 Squat Cleans @ 80% of 1RM
8 Ring Dips

Tuesday
Strength:
Work up to heavy complex of:
1 Power Snatch + 1 Squat Snatch
(don't drop the bar)
WOD:
For Time:
400 Meter DB Farmers Carry (50/35)
200 Meter Walking Lunges (unweighted)
50 DB Dead-lifts (50/35)

Wednesday:
WOD:
5 minutes:
Buy In 50 Wall Balls
AMRAP in the remaining time
12 Hang Cleans (95/65)
12 Lateral Burpees Over Bar
Rest 5 minutes
5 minutes:
Buy In: 35 Wall Balls
AMRAP in the remaining time
9 Hang Cleans (115/85)
9 Lateral Burpees Over Bar
Rest 5 minutes
5 minutes:
Buy In: 20 Wall Balls
AMRAP in the remaining time
6 Hang Cleans (155/105)
6 lateral Burpees Over Bar

Thursday:
WOD 1:
3 Rounds Not For Time
50 Foot Handstand Walk (scale: :60 second free standing handstand hold, or 3 wall walks)
8 Strict Pullups (scale: negatives or weighted ring pulls)
30 ABMAT Sit-ups
WOD 2:
Row 2,000 Meters

Friday:
WOD:
10 minute EMOM
1. 6-12 Handstand Push-ups (scale: z press)
2. 10 Pistols (scale: jumping air squats)
WOD:
Every 3 minutes  for 15 minutes
Row 500 Meters or Bike 1000 Meters or Run 400 Meters

Saturday:
"Partner WOD
For Time:
1 Mile Medicine Ball Run: both run, one partner carries med ball trade off however you want,.
Then,
10 Rounds For Time
(alternate rounds):
10 Wall Balls (20/14)
5 Bar Muscle-ups
10 KB Swings (70/53)
Then,
Row 2000 Meters, split however you want

Sunday, November 8, 2020

Hero Week 201109-201114

Hero Week

Monday, 11/9
“Pena"
7 Rounds For Time
100 Meter Sprint
19 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24/20)
Rest 3 minutes between rounds

Tuesday, 11/10
Partner "Nate"
Alternate rounds
20 minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/55)

Wednesday, 11/11:

“Murph”

For Time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

If you have a 20lbs vest- wear it.


Thursday, 11/12
“Tyler”
5 Rounds For Time
7 Ring Muscle-ups
21 Sumo Dead-lift High Pulls (95/65)

Friday, 11/13:
“The Chief"
3 minute AMRAP X 5
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
rest 1 minute between AMRAPs

Saturday, 11/14:
“The Seven"
7 Rounds For Time
7 Handstand Push-up
7 Thrusters (135/95)
7 Knees To Elbows
7 Dead-lift (245/165)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups




Sunday, November 1, 2020

WODs 201102-201107

Monday, 11/2:
15 minutes to establish a 7 RM Strict Shoulder Press
Shoulder press
2 X 5 reps at 7 RM
Back Squat
5 reps @55%
3 reps @65%
1 reps @80%
3 reps @75%
2 reps @85%
5 reps @70%
5 reps @70%
rest 2 min b/w each set

Tuesday, 11/3:
For Time:
Run 800 Meters
30 Double DB Box Step Overs Rx: (50/35), Masters (35/20)
30 DB Thrusters
30 DB Burpee Dead-lifts
Run 800 Meters

Wednesday, 11/4:
5 x 1 rep increasing weight of:
1 Hang Squat Snatch + 1 Squat Snatch +1 Overhead Squat
(don't drop bar)
WOD:
For Time:
30-20-10 rep rounds
Front Squat (105/75)
Push Jerk
Double-unders

Thursday, 11/5:
12 minute EMOM
Odd: 5-10 Handstand Push-ups (scale: z press)
Even: 50 Double-unders (scale: work on double unders for :30s)
WOD:
8 X 15 Calorie Rows
Rest 1 minute between efforts

Friday, 11/6:
For time:
50-40-30-20-10
Row, Calories
Box Jump Overs (24/20)

Saturday, 11/7:
WOD:
Teams of 2
6 minutes Max Calorie Row (3 minutes each)
then,
20 minute AMRAP
30 Clean & Jerks (155/105)
100 Double-unders
30 Front Squats
40 Pull-ups
Split the reps up on each round