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 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)

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