CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am - Team Workout

20 minute AMRAP

20 Calories Rowed

20 Pistols

10 Burpees

20 Box Jumps 24"/20"

20 Wall Balls


10am - Intro to CrossFit / Open Gym

Delta Force

SWOD

Front Squat 5,3,1+  (68,77,86%)

On the last set push for MAX REPS!

 

WOD

21-15-9

Push Press 115#/80#

Knees to Elbows

KB Swings 55#/35#

Pull Ups

Last done on 1/9/13.

 

Additional

Deadlift 5,5,5,5,5


Death by Fran

SWOD

With a 10 minute time limit complete the following ladder. Each set of reps must be completed unbroken before moving on to the next.

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

Double Unders


WOD

EMOTM x15

Beast - 2 Thrusters 135#/93# + 2 Muscle Ups

RX'd - 2 Thrusters 115#/83# + 2 Chest to Bar Pull Ups

Scaled - 2 Thrusters 95#/63# + 2 Pull Ups

SWOD

Press 5,3,1+ (68,77,86%)


WOD

15 minute Time Cap

400m Run

21-15-9

Overhead Lunges 45#/25#

Push Ups with feet on plate

Double Unders

400m Run


Additional

Clean Deadlift + High Hang Clean + Clean

5x(1+1+1) @ 70%

Jerk

5x5 @ 70%

Happy Birthday Mike C!!!

SWOD

10 minute to establish a 3 rep MAX

Power Clean (touch & go)


WOD

12 minute AMRAP

7 Hang Power Cleans 135#/93#

7 Front Squats

7 Burpees over the bar

Last done on 1/27/14.


SWOD

Back Squat 5,3,1+  (68,77,86%)

On the last set push for MAX REPS!


WOD

20 minute time Cap.

Buy In 800m run

3 rounds

5 Squat Cleans 185#/133#

10 Deficit Handstand Push Ups  6"/3"

15 Toes 2 Bar

Cash Out 800m run

 

Additional

Snatch Deadlift + High Hang Snatch + Snatch

5x(1+1+1) @ 70%

Snatch Push Press

5x5 @ 70%


Team Workout

9am - Team Workout

In teams of 2 complete the following.

40 Chest 2 Bar Pull Ups

20 Burpee Box Jump Overs 24"/20"

20 Snatches 135#/93#

20 Burpee Box Jump Overs

20 Clean and Jerks 135#/93#

20 Burpee Box Jump Overs

20 Thrusters 135#/93#

20 Burpee Box Jump Overs

40 Chest 2 Bar Pull Ups


10am - Intro to CrossFit / Open Gym

GRANNIE

SWOD

Press 3,3,3+  (63,72,81%)


WOD

10 Clean & Jerks 135#/95#

50 Double Unders

50 Sit Ups

8 Clean & Jerks

40 Double Unders

40 Sit Ups

6 Clean & Jerks

30 Double Unders

30 Sit Ups

4 Clean & Jerks

20 Double Unders

20 Sit Ups

2 Clean & Jerks

10 Double Unders

10 Sit Ups

Last done on 10/18/13.


SWOD

Tabata Holds

Back Extension/Superman

Hollow Body

Alternate between the two holds for a total of 16 rounds.


WOD

4 rounds for time

5 Deadlifts 275/185

20 Push Ups

SWOD

Front Squat 3,3,3+ (63, 72, 81%)

On the last set push for MAX REPS!

 

WOD

12 minute AMRAP

3,6,9,12,15,18,21....increasing by 3s until time expires

Kettlebell Swings 55#/35#

Toes 2 Bar

Burpees


Additional

Tall Clean 5x3

Clean + Jerk

2 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 3x1 @ 90%

Clean Pull

2x3 @ 95%, 3x3 @ 100%


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