CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Front Squats 4x6 across (add 5-10#)


WOD

EMOTM x20

1) 10/7 Calories Rowed

2) 5 Back Squats

3) 3 Strict Muscle Ups

4) 20 V-Ups

Helen

SWOD

Close Grip Bench Press 3x12

 

WOD

3 Rounds for Time

400m Run

21 KB Swings 55/35#

12 Pullups

Last done on 1/29/16


SWOD

Back Squat 4x6 across (add 5-10#)


WOD

3 rounds for time:

30 Double Unders

21 Wall Balls

30 Double Unders

15 Burpee Box Jumps 24"/20"

30 Double Unders

9 Hang Power Cleans 135#/93#


Team Workout

9am - Team Workout

In teams of 3-4 complete the following. Split reps however you like, only one partner working at a time.

100 Calories Rowed

100 Deadlifts 185#/123#

80 Calories Rowed

80 Front Squats 155#/103#

60 Calories Rowed

60 Thrusters 135#/93#

40 Calories Rowed

40 Push Press 115#/73#

20 Calories Rowed

20 Squat Snatches 95#/63#

CompTrain WOD

SWOD

Overhead Squats 4x6 Across


WOD

30 Power Cleans 225/153#

30 Burpees Over Barbell

30 Calorie Row or 400m Run

SWOD

Close Grip Bench Press 8,8,8

Strict Pull Ups 3xME  (Max Effort)


WOD

10-8-6-4 Renegade Rows 40#/25#

20-16-12-8 Pistols (alternating)

SWOD

Front Squats  4x6  (same weight across all sets)


WOD

EMOTM x20

0-5 - 10 Dumbbell Snatches Alternating 55#/35#

6-10 - 15 V-Ups

11-15 - 40 Double Unders

16-20 - 100 meter Sprints


WOD

15 Squat Cleans 155#/103#

30 Toes to Bar

30 Box Jumps 24"/20"

15/10 Muscle Ups

30 Dumbbell Push Press 40#/25#

30 Double Unders

15 Thrusters 135#/93#

30 Pull Ups

30 Burpees

300 ft Overhead Lunges 45#/25#

*Load up 1 Barbell, for the lunges you must use a weight from your barbell.


Running Grace

SWOD

Back Squats 4x6

*Same Weight Across All Sets


WOD

3 rounds for time:

400 meter Run

10 Clean & Jerks 135#/93#

Last done on 4/21/16.


Team Workout

9am - Team Workout

In Teams complete the following. One partner completes an entire round before switching.

12 minute AMRAP

10/7 Calories Rowed

10 Hang Power Cleans 95#/63#

10 Shoulder 2 Overhead 95#/63#

Rest 2 minutes, Then 12 minute AMRAP

10/7 Calories Rowed

10 KB Swings

20 Double Unders


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