CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Front Squat 10,10,10  (40, 50, 60%)


WOD

15-9-6

Power Clean 135#/93#

Box Jumps 24"/20"

Shoulder to Overhead 135#/93#

Chest to Bar Pull Ups


Additional

4 rounds, 2 minutes each

200m Row

15 Push Ups

30 Double Unders

SWOD

Press 10,10,10  (40,50,60%)


WOD

EMOTM x14

Odd - 1 Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press)

Even - 30/60 Double Unders

Happy Belated Birthday Jacob!!!

SWOD

Back Squats 10,10,10 (40,50,60%)


WOD

3 rounds

19 Burpees

3 Muscle Ups

22 Pistols

Last done on 3/3/14.


Additional

Overhead Squats 4x8

Romanian Deadlifts 4x15

Open WOD 15.1

8am we will open doors and you will be able to sign up for your Heat.

So if you would like to go in an early Heat then you better get here early!

First Heat begins at 9am!!!


WOD

15.1 - 9 minute AMRAP

15 Toes 2 Bar

10 Deadlifts 115/75

5 Snatches 115/75


15.1a - 6 minute time limit

Clean & Jerk 1 rep max

For all rules and standards please click here.

Skill Day

After warming up use the rest of class to work on skills, technique, or make up a WOD that you missed.

If you need a Judge for 15.1 then please make plans with your coach ahead of time.

**Don't forget tonight @ 7pm is the release of Open Workout 15.1**


SWOD

Weighted Pull Ups 5x5


WOD

EMOTM x12

Odd - 2 Power Snatches

Even - 40 Double Unders

Happy Birthday Josh!!!

SWOD

EMOTM for 10 minutes

Odd - Wall Balls  Rx'd (15)  Comp (20)

Even - Burpees  Rx'd (10)  Comp (15)

 

WOD

2 rounds for time:

25 Box Jumps 20"/16"

19 Overhead Squats 95#/65#

9 Chest 2 Bar Pull Ups

8 Clapping Push Ups

Last done on 2/25/14.

 

Additional

Row 250m, Rest 1 minute

Row 1000m, Rest 2 minutes

Row 250m, Rest 1 minute

Row 1000m

Keep all rounds at the pace you established Monday.


SWOD

Press 5,3,1+

Front Squat 5,3,1+


WOD

EMOTM x10

Odd - Power Clean + Thruster + Push Jerk + Split Jerk

Even - 5 Strict Toes to Bar (20 Sit Ups)

Open WOD 11.4

**With the 2015 Open starting this week, there will be a couple of schedule changes.**

**Friday will now be a "Skill Day." We will warm up as a class, however afterwards you can use the rest of class to work on skills or practice 15.1**

**Starting this Saturday and for the month of March we will no longer have Team Workouts, Open Gym, or Intro to CrossFit.**

 

SWOD

Back Squat 5,3,1+

(68,77,86%)


WOD

10 minute AMRAP

60 Bar Facing Burpees

30 Overhead Squats 120#/90#

10 Muscle Ups

Last done on 1/20/14.

 

Additional

4 rounds, rest 2 minutes between

500m Row  (find a consistent pace)

 

Romanian Deadlifts 4x15


Team Workout

9am - Team Workout

In teams of 3-4 complete the following

15 Minute AMRAP

10 Pull Ups

10 Squats

10 Push Ups

10 KB Swings 55#/35#

30 Double Unders


10am - Intro to CrossFit / Open Gym

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