2402 W. New Orleans St
Broken Arrow, OK 74011
10 minute AMRAP
5 Strict Pull Ups
10 Plyo Push Ups (with 1 hand on plate)
15 Front Squats with Plate 45#/25#
Front Squats 3x3 @ 70%
20 minute AMRAP
1000 meter Row
50 Toes 2 Bar
100 Double Unders
50 Overhead Squats 75#/53#
20 Muscle Ups
*PLEASE SUBMIT YOUR SCORE FOR 17.1 IF YOU HAVEN'T DONE SO ALREADY*
EMOTM until you can no longer finish given round under 1 minute.
Odd - 10 Burpees
Even - Clean & Jerk 185#/123#
*On the even minutes START with 1 C&J. Then every even minute add another rep.
Back Squat 5,5,5,5,5 (50,55,60,65,70)
9am - Team Workout
In Teams of 3 complete the following.
25 minute AMRAP
100 Calories Rowed, 50 Thrusters 75#/53#
100 Calories Rowed, 50 Thrusters 95#/63#
100 Calories Rowed, 50 Thrusters 115#/78#
100 Calories Rowed, 50 Thrusters 135#/93#
10am - Open Gym
**Friday Night Lights will begin tonight at 5:15. Show up and sign up for a heat. It is a first come first serve basis.**
If you need a judge for your workout during a day class, please get with your coach.
20 minute Time Cap: RX'd (Scaled)
10 Dumbbell Snatches Alternating 50#/35# (35#/20#)
15 Burpee Box Jump Overs 24"/20" (20"/20" Step Up Allowed)
20 DB Snatches
15 Burpee Box Jump Overs
30 DB Snatches
40 DB Snatches
50 DB Snatches
Today is the DAY!!! Tonight at 7pm the FIRST WOD of the 2017 CrossFit Games Season will be announced!Be sure to tune into Games.CrossFit.Com for the live reveal! And while you are there it is not too late to sign up.
The biggest difference between signing up and not is...ACCOUNTABILITY. For those that don't sign up we will not be judging your workouts. That means that you are on the honor system. And lets face it, when you are in the middle of a long chipper or your legs are on fire telling you to stop, some people shorten their range of motion or even cut reps. However when you have someone counting your reps and making sure that you meet the range of motion standards...there is no disputing your score. YOU EARNED IT. At the end of the day the whiteboard is just that....just a whiteboard if you don't keep yourself ACCOUNTABLE during your workouts.So swallow your pride and take a leap of faith. Trust me, you will learn more about yourself in these 5 weeks than you ever thought.
1) 15/12 Calories Rowed
2) 10 Burpees to 6" Target
3) 100 meter Sprint
4) 5 Strict Chest to Bar Pull Ups
5) 2 Power Snatches
Odd - Power Clean + Hang Power Clean + Jerk (1+1+2)
Even - 10 Knees to Elbows
3 rounds for time:
30 Wall Balls
30 Air Squats
30 Push Ups
Time Cap 20 Minutes:
800 meter Run
21 Deadlifts 225#/153#
21 Handstand Push Ups
400 meter Run
15 Deadlifts 225#/153#
15 Handstand Push Ups
9 Deadlifts 225#/153#
9 Handstand Push Ups
Odd - Power Snatch + Hang Power Snatch + Overhead Squat
Even - 10 V-Ups
WOD (courtesy of Ben Bergeron)
“Bergeron Beep Test”EMOM for as long as possible…7 Thrusters, 75/557 Pull ups7 Burpees
Last done on 8/17/16.
Super Elite/Specialists: 20+Games Level Athletes: 18+Regional Level Athletes: 13+Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.
In Teams of 4-5 complete the following
10 Tire Flips
20 Burpees Over the Tire
5 Tire Shoulder to Overhead
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