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.



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, April 25, 2021

WODs 210425 - 210501

 WODs 4/25 - 5/1

Monday
Strength
Snatch Waves
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
4 - 3 minute EMOMs
EMOM 1: 62%, 2: 72%, 3: 82%, 4: 86%
Rest 1 minute between EMOMs
WOD:
14 minute AMRAP
8 Alternating Dumbbell Snatches (50/35)
16 Toes To Bar
32 Double-unders

Tuesday
2 Person Teams
30 Wall Balls (20/14)  15 each
Row 5,000 Meters (switch every 500 m)
Complete 30 Wall Balls Before Resuming the Row


Wednesday
Strength:
Clean & Jerk Waves
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
EMOM 1: 62%, 2: 72%, 3: 82%, 4: 86%
Rest 1 minute between EMOMs
WOD:
For Time
21 Thrusters (95/65)
21 Lateral Burpees Over Bar
15 Thrusters (115/85)
15 Lateral Burpees Over Bar
9 Thrusters (135/95)
9 Lateral Burpees Over Bar

Thursday
‘JT’
21-15-9 Rep Rounds For Time
Handstand Push-ups
Ring Dips
Push-ups

Friday
10 minute Ascending Ladder AMRAP/REP
3-6-9-12-15-18-21....
Box Jump Overs (24/20)
Toes To Bar
Push Jerks (95/65)
Chest To Bar Pull-ups

Saturday
For Time:
Run 400 Meters
21 Dumbbell Hang Squat Cleans*
21 Burpees
Run 400 Meters
15 Dumbbell Hang Squat Cleans
15 Burpees
9 Dumbbell Hang Squat Cleans
9 Burpees
*Pick weight. Make it challenging



Sunday, April 18, 2021

WODs 210418 - 210424

WODs 4/18-4/24

Monday
Strength
Snatch Wave Complex
4 - 3 minute EMOMs
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch Balance
EMOM 1: 60%, 2: 70%, 3: 80%, 4: 85%
Rest 1 minute between EMOMs
WOD:
15 minute AMRAP
10 Power Snatches (95/65)
10 Overhead Squats
10 Pull-ups

Tuesday
WOD 1:
4 Rounds For Time
20 Box Jump Overs (24/20)
15 Handstand Push-ups

-Rest 3 minutes-

WOD 2:
4 Rounds For Time
40 Air Squats
Run 400 Meters

Wednesday
Strength
Clean & Jerk Waves
4 - 3 minute EMOMs
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
EMOM 1: 60%, 2: 70%, 3: 80%, 4: 85%
Rest 1 minute between EMOMs
WOD:
EMOM until failure:
Minute 1: Row 15/12 Calories
Minute 2: 1 Hang Squat Clean* (135/95)
*increase each round by 1 rep

Thursday
12 Minute AMRAP
15 Pull-ups
20 Kettlebell Swings (55/35)
50 Double-unders

Friday
4 Rounds For Time
15 Bar Facing Burpees
10 Dead-lifts (225/155)
5 Ring Muscle-ups

Saturday
3 Rounds For Time
Run 400 Meters
3 Rounds of:
3 Burpee Box Jump Overs
6 Dumbbell Thrusters*
9 Dumbbell Box Step Overs*
*Pick weight. Make it challenging.

 

Sunday, April 11, 2021

WODs 210411 - 210417

 WODs 4/11-4/17

Monday
Strength:
Snatch Wave Complex
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 62%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 72%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 82%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang (Squat Snatch + 1 Overhead Squat @ 86%
WOD:
15 minute AMRAP
10 Alternating DB Snatches (50/35)
15 Chest To Bar Pull-ups
Air Bike, 20 Calories

Tuesday
For Time:
21-15-9 rep rounds
Kettlebell Swings (55/35)
Toes To Bar
-Rest 3 minutes-
9-15-21
Kettlebell Swings (55/35)
Toes To Bar

Wednesday
Strength:
Clean & Jerk Wave Complex
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 62%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 72%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 82%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 86%
Rest 1 minute
WOD:
50-40-30-20-10
Calorie Row
25-20-15-10-5
Hang Power Cleans (75/55)

Thursday
'Nancy'
5 Rounds For Time
Run 400 Meters
15 Overhead Squats (95/65)

Friday
Every 5 minutes for 25 minutes
Air Bike 15/10 Calories
10 Thrusters 95/65
50 Double-unders
10 Pull-ups

Saturday

2 Person Teams
20 minute AMRAP
Row 50 Calories (25 each)
50 Dead-lifts (205/145)
50 Box Jumps (24/20)
50 Wall Balls (20/14)


Sunday, April 4, 2021

WODS 210404 - 210410

 4/4 - 4/10

Monday

Strength

Snatch Wave Complex

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 60%

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 70%

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 80%

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang (Squat Snatch + 1 Overhead Squat @ 85%

WOD:

For Time:

15-12-9

Overhead Squats (115/75)

30-20-10

Chest To Bar Pull-ups


Tuesday

10 Rounds For Time

8 Dumbbell Thrusters Rx(50/35) Scaled (35/25) 

8 Toes To Bar


Wednesday 

Strength:

Clean & Jerk Wave Complex

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 60%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 70%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 80%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 85%

Rest 1 minute

WOD:

For Time:

50 Clean & Jerks @ 60%

At the start of the WOD and at the top of each minute perform 5 Wall Balls (20/14)


Thursday

20 minute AMRAP:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Run 200 Meters


Friday

For Time:

Row, 40/32 Calories

30 DB Box Step Overs (24"/20") Rx(50/35) Scaled(35/25)

Row, 30/24 Calories

20 DB Box Step Overs

Row, 20/16 Calories

10 DB Box Step Overs

Row 10/8 Calories

5 DB Box Step Overs


Saturday:

For Time:

35-30-25-20-15-10

Dead-lifts R1:135/95, R2:155/105, R3:185/135, R4:205/145, R5:225/155, R6:245/165

10-10-10-10-10-10

Burpee Box Jump Over (24/20)