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:

Only CrossFit Stillwater programming will be permitted until further notice due to social distancing restrictions.

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 15, 2020

WODs 201116 to 201121

 WODs 11/16-11/21

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

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

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

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

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

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

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