CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x10

Odd - 4 Broad Jumps 6'/4'

Even - 30 Double Unders


WOD

100 Power Cleans 135#/93#

*Every minute on the minute and begin with 4 Burpees.


SWOD

Bench Press 3x10

Banded Good Mornings 3x20


WOD

NOT FOR TIME.

3000 Meter Row

300ft Handstand Walk

150 V-Ups


SWOD

EMOTM x10

Odd - 5 Box Jumps (high)

Even - 5 Strict Pull Ups


WOD

30 Med Ball Cleans

1 Rope Climb

25 Med Ball Cleans

2 Rope Climbs

20 Med Ball Cleans

3 Rope Climbs

15 Med Ball Cleans

4 Rope Climbs

10 Med Ball Cleans

5 Rope Climbs


SWOD

Dumbbell Box Step Ups 3x10 (each leg)

Dumbbell Shoulder Press 3x10 (each arm)


WOD

5 Rounds, Each Round is 2 Minutes in Length.

100 Meter Run

10 Sumo-deadlift High Pulls 95#/63#

20 Double Unders

*MAX Double Unders on Last Round.


REV LIMITER

SWOD

EMOTM x8

Power Snatch + Hang Squat Snatch (1+1)


WOD

4 Rounds, Rest 1 Minute Between Rounds.

400 Meter Run

20 Pull Ups

20 Wall Balls

*After completing the 4th Round take 5 Minutes to find MAX Hang Snatch.


Team Workout

9am - Team Workout

In Teams of 3 complete the following.

12 Minute AMRAP

10/7 Calories Rowed

15 Wall Balls

5 Med Ball Burpees


Rest 2 Minutes, then 12 Minute AMRAP.

10/7 Calories Rowed

15 Ball Slams


SWOD

Bench Press 5,3,3,3,3 (50,60,70,80,85%)

Deadlift 5,3,3,3,3 (50,60,70,80,85%)

 

WOD

20 Minute Time Cap

800 Meter Run

50 Alternating Dumbbell Snatches 50#/35#

50 Burpees

800 Meter Run

50 Dumbbell Overhead Lunges 50#/35#

50 Toes to Bar

800 Meter Run


SWOD

EMOTM x10

Odd - 5 Box Jumps (High Box)

Even - 100 Meter Run


WOD

0-5 Minutes - 400 Meter Run, 2 Rounds of DT @ 115#/83#

5-10 Minutes - 400 Meter Run, 2 Rounds of DT @ 135#/93#

10-15 Minutes - 400 Meter Run, 2 Rounds of DT @ 155#/103#

15-20 Minutes - 400 Meter Run, 2 Rounds of DT @ 185#/123#

*1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead


Olympic Total

WOD

After a thorough warm up, TAKE 4 ATTEMPTS at each lift to find a Heavy Single for the day.

*Focus on PERFECT techinuque and a smooth pull.

Snatch

Clean & Jerk

Last done on 4/4/14.


SWOD

EMOTM x10

Odd - 5 Strict Chest to Bar Pull Ups

Even - 5 Strict Handstand Push Ups


WOD

EMOTM x20

1) 12/9 Calories Rowed

2) 50 Double Unders

3) 5 Muscle Ups

4) 10 Dumbbell Box Step Overs 50#/35#


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