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, April 25, 2021

WODs 210425 - 210501

 WODs 4/25 - 5/1

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
14 minute AMRAP
8 Alternating Dumbbell Snatches (50/35)
16 Toes To Bar
32 Double-unders

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

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
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

21-15-9 Rep Rounds For Time
Handstand Push-ups
Ring Dips

10 minute Ascending Ladder AMRAP/REP
Box Jump Overs (24/20)
Toes To Bar
Push Jerks (95/65)
Chest To Bar Pull-ups

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

No comments: