CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Happy Birthday Elisabeth, Eli, and belated birthday Ryan!!!

Back Squat 3,3,3,3,3


2 rounds

8 Power Cleans 135#/93#

29 Floor Wipers

9 Shoulder to Overhead

10 Burpees

86 Double Unders

 

Competitor

Every 90 seconds x5

Snatch Deadlift + Hang Snatch + Snatch (1+1+1)

Every 90 seconds x5

Clean + Front Squat + Jerk (1+1+1)



Happy Labor Day!

***We will be open for a 9am class ONLY.***

We will be back to regularly scheduled classes tomorrow.


9am - In teams of 4 complete the following.

1200m Run (all members must run)

100 Burpees to plate 45#/25# (two members working at a time)

100 Ground to Overhead w/plate 45#/25#

800m Run

100 Squats w/plate

100 Shoulder to Overhead w/plate

400m Tire Drag (can be drug by either 1 team member or by 2)

Team Workout

9am - Team Workout

In Teams of 2 complete the following.

800m Run with Med Ball

80 Wall Balls

80 Box Jumps 24"/20"

400m Run with Med Ball

80 Overhead Lunges with Med Ball

80 Med Ball Sit Ups

800m Run with Med Ball


10am - Intro to CrossFit / CFBA Barbell

Twins

Press 5,5,5,5,5


21-15-9

Front Squats 95#/63#

Toes 2 Bar

Then 12-9-6 of the following

Hang Power Snatch 95#/63#

Chest 2 Bar Pull Ups

 

PAIN TRAIN

1000m Row

50 Ball Slams

800m Run

50 Wall Balls

800m Run

50 Med Ball Sit Ups

1000m Row

Back to Basics

Every 90 seconds for 8 sets.

3 Position Power Clean (floor,knee,hip) 70-80%

DEMO VIDEO

 

21-18-15-12-9-6

Walking Lunges

Pull Ups

Sit Ups (no anchors)


Clean Undies

Deadlift 5,5,5,5,5

 

7 minute AMRAP

1 Hang Squat Clean 135/93

10 Double Unders

2 Hang Squat Clean 135/93

20 Double Unders

3 Hang Squat Clean 135/93

30 Double Unders

4 Hang Squat Clean 135/93

40 Double Unders

Continue with the same pattern until time expires.

Last done on 12/27/13.

 

Competitor

Ring Push Ups 4x10  Demo (Strict precise movement. Shoulder, hips, knees, and ankles all aligned.)

Supine Ring Rows 4x10  Demo (Strict precise movement. Shoulder, hips, knees, and ankles all aligned.)


Every 90 seconds for 8 sets.

3 Position Power Snatch (floor,knee,hip) 70-80%

DEMO VIDEO


30-20-10

Kettlebells Swings 55#/35#

Box Jumps 24"/20"

200m run

Back Squat 5,5,5,5,5


400m run

50 Squats

Rest 2 minutes

400m run

50 Push Ups

Rest 1 minute

400m run

50 Sit Ups


Competitor

EMOTM x5

Snatch Deadlift + Hang Snatch + Snatch (1+1+1)

EMOTM x5

Clean + Front Squat + Jerk (1+1+1)

3xMax Effort Strict Pull Ups (rest as needed between sets)

Team Workout

9am - Team WOD

400m run

100 Kettlebell Swings 55#/35#

50 Burpees

30 Toes 2 Bar

10 Snatch 135#/93#  (Power or Squat)

30 Toes 2 Bar

50 Burpees

100 Wall Balls

400m run


10am Intro to CrossFit / CFBA Barbell

Balls of Fury

Front Squat 5,5,5

 

21-15-9

Wall Balls

Toes 2 Bar

Last done on 2/5/14.

 

Rest 2 minutes, then perform the following.

2 minutes Max Wall Balls

Rest 1 minute then.

2 minutes Max Burpees


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