CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am - Team WOD


10am - Intro to CrossFit / Open Gym

SWOD

With a 10 minute time cap complete the following ladder.

Double Unders

10-20-30-40-50-40-30-20-10


WOD

4 Rounds

10 Hang Squat Cleans 135#/93#

10 Toes 2 Bar

10 Push Press 135#/93#

Rest 1 minute


SWOD

Power Snatch

5x3 @ 75%


WOD

400m Run

20 Deadlifts 225#/155#

20 Ring Dips

400m Run

15 Deadlifts 225#/155#

15 Ring Dips

400m Run

10 Deadlifts 225#/155#

10 Ring Dips


Additional

Snatch High Pull

5x3 @ 75%

Snatch Push Press + Overhead Squat

5x(5+1) @ 75%

SWOD

Front Squat

5x3 @ 75%


WOD

3 rounds for time

400m run

5 Manmakers 40#/25#

50 Double Unders


Additional

3 Position Clean + Jerk

60,65,70,3 @ 75%

Clean Pull

2x3 @ 95#, 2x3 @ 100%

FRAN 2.0

SWOD

Power Clean 5x3 @ 75%


WOD

21-15-9

Thrusters 115#/73#

Chest 2 Bar Pull Ups


Additional

Split Jerk

5x3 @ 65%

Overhead Squat

5x3 @ 75%

SWOD

Back Squats 5x5 @ 75%


WOD

4 rounds, each round is 3 minutes in length

100 Single Unders

15 Wall Balls

15 Med Ball Sit Ups

Max burpees with remaining time

Rest 1 minute between rounds. Score is total number of burpees completed.


Additional

3 Position Snatch (floor, knee, hip)

1@60%, 1@65%, 1@70%, 3@75%

Snatch Pull

2x3 @ 95%, 2x3 @ 100%

Team Workout

9am - Team WOD

HOA 6 - Events 5-6

100 Pistols, partner holds 110#/70# overhead

100 Kettlebell Snatches 55#/35#, partner holds 110#/70# in front rack

100 Calories Rowed, partner holds 110#/70# in deadlift


10am - Intro to CrossFit / Open Gym

JACKIE

SWOD

Rope Climbs


WOD

1000m Row

50 Thrusters 45#/33#

30 Pull Ups

Last done on 4/26/13.

 

Additional

Hip Mobility

SWOD

Power Snatch 5x3 @ 70%


WOD

21-15-9

Kettlebell Swings 55#/35#

Sit Ups

Box Jumps 24"/20"

Knees to Elbows


Additional

Snatch High Pull 5x3 @ 70%  demo

Snatch Push Press + Overhead Squat

(5+1)x5 @ 70%


Jumping Baseline

SWOD

Front Squats - 5x3 @ 70%


WOD

3 rounds for time

50 Double Unders

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups


Additional

3 Position Clean + Jerk  (floor, knee, hip) - 60%,65%, 4 @ 70%

Clean Pull - 2x3 @ 90%, 2x3 @ 95%

 

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