CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

LINDA

WOD

10-9-8-7-6-5-4-3-2-1

Deadlift:  1 1/2 Bodyweight

Bench Press:  Bodyweight

Squat Clean: 3/4 Bodyweight

*The clock will be started, however due to limited barbells work with your classmates and just complete the workout.

Last done on 12/27/16.


WOD

EMOTM x24

1) 3 Position Snatch (Floor, Knee, Hip)

2) 4 Muscle Ups

3) 200 Meter Run

4) Rest


SWOD

Bench Press 5,3,1 (79,84,89%)

Deadlift 5,3,1 (79,84,89%)

 

WOD

21-18-15-12-9-6-3

Overhead Lunges 45#/25#

Weighted Ab Mat Sit Ups 45#/25#


WOD

400 Meter Run

5 Rounds of Cindy

400 Meter Run

10 Power Snatch 135#/93#

400 Meter Run

5 Rounds of Cindy

400 Meter Run

*1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats


SWOD

Press 5,3,1 (79,84,89%)

Back Squat 5,3,1 (79,84,89%)


WOD

10 Minute AMRAP:

With a single kettlebell complete the following.

3 Kettlebell Cleans Right Arm, 3 Kettlebell Front Squats Right Arm, 3 Kettlebell Push Press Right Arm

3 Kettlebell Cleans Left Arm, 3 Kettlebell Front Squats Left Arm, 3 Kettlebell Push Press Left Arm

10 Burpee Box Jump Overs 24"/20"


Team Workout

9am - Team Workout

Teams of 2-3 complete the following.

20 Minute AMRAP

400 Meter Run

30 Squat Clean 95#/63#

400 Meter Run

30 Squat Cleans 135#/93#

400 Meter Run

30 Squat Cleans 185#/123#

400 Meter Run

MAX Squat Cleans 225#/153#

Last done on 1/27/2018.


FUNCTIONAL FRIDAY

WOD

4 Rounds, Not For Time:

10 Tire Flips

120ft Kettlebell Front Rack Carry (Heavy Load)

200 Meter Sandbag Carry (carry on back, load should be moderate)

80ft Sled Push/Plate Push (Moderate Load)


CAMERON

WOD

50 Walking Lunges

25 Chest to Bar Pull Ups

50 Box Jumps 24"/20"

25 Triple Unders

50 Back Extensions

25 Ring Dips

50 Knees to Elbows

25 Two for One Wall Balls

50 Sit Ups

5 Rope Climbs

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012,when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.


SWOD

Bench Press 3,3,3 (74,79,84%)

Deadlift 3,3,3 (74,79,84%)


WOD

15 Minute Time Cap

3 Rounds for time;

60 Double Unders

30 Kettlebell Swings 55#/35#

15 Burpee Pull Ups


 

 

TRUE GRIT

SWOD

Every 2 minutes, for 6 rounds:

1 Power Clean + 1 Hang Power Clean + 1 Jerk


WOD

2000 Meter Row

Starting at 1:00 perform 1 Thruster 95#/63#, add 1 rep every minute after.

*Continue until all 2000 Meters are completed or you are unable to complete thrusters in the given minute.


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