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, December 6, 2020

WODs 201206-201212

WODs 12/6-12/12

Every 2 minutes for 20 minutes As Heavy As Possible
1 Pause Front Squat (1sec) + 1 Front Squat
8 minute AMRAP
10 Power Snatches (95/65)
10 Bar Facing Burpees

5 Rounds For Max Reps At Each Station
1 minute: Max Rep Overhead Squat (95/65)
1 minute: Air Bike, Max Calories
1 minute: Max Rep Thrusters (95/65)
1 minute: Max Rep Push-ups
Rest 1 minute between rounds

Overhead Squats
3 x 5 reps
WOD 1:
3 Rounds For Time
10 Burpee Box Jumps (24/20)
20 Pull-ups
-Rest 2 minutes, Then,
WOD 2:
3 Rounds For Time
20 Push-ups
10 Wall Balls (20/14)
-Rest 2 minutes, Then-
50 Kettlebell Swings (55/35)

5 Rounds
1 to 3 Bar Muscle-ups
3 to 6 Chest To Bar Pull-ups
6 to 9 Toes To Bar
Rest 2 minutes between rounds
Try not to drop from the bar
WOD 2:
For Time
Row 1000 Meters
For Time
50 Alternating DB Snatches Rx:(50/35) master's:(35/25)
50 Alternating DB Power Cleans Rx:(50/35) master's:(35/25)
*Start with WOD 7 Wall Balls (20/14) and at the top of each minute

10 Rounds For Time
3 Handstand Push-ups
6 dead-lifts (225/155)
12 Pull-ups
24 Double-unders


No comments: