CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CFHQ WOD

SWOD

Front Squats 3,2,1,1,1,1,1


WOD

1000 meter Row

100 Ring Push Ups

750 meter Row

75 Ring Push Ups

500 meter Row

50 Ring Push Ups


The Mule

WOD

12-9-6-3 (15 minute time cap)

Front Squats 185#/123#

Handstand Push Ups

Finish each round with a 100m Tire Drag 45#/25#

Last done on 9/9/13.

 

EXTRA

100 DB Sit Ups  (Keep DB close to your chest)

200 Russian Twists

*Break into sets as needed


BOOM

SWOD

EMOTM x12

1 Clean & Jerk

*Build to a heavy single OR stay the same across all sets.

*If it feels good go for a new max.


WOD

21-15-9

Overhead Squat 95#/63#

Knees to Elbows

Last done on 4/17/13.

 

EXTRA

Seated Dumbell Press 4x10

Build to a Max Height Box Jump


2008 CrossFit Games WOD

SWOD

EMOTM x 10 minutes

3 TNG Power Cleans @ 60% of 1RM

5 Muscle Ups/Chest to Bar Pullups


WOD

5 Rounds of

5 Deadlifts 275/183#

10 Burpees

Last done on 2/5/15


EXTRA

5x5 Weighted Pullups

5x3 Weighted Dips

10x50m Sprints

ENGINE

SWOD

EMOTM x12

1 Snatch

*Build to a heavy single OR stay the same across all sets.

*If it feels good go for a new max.


WOD

EMOTM x12

Minute 1) 25/50 Double Unders

Minute 2) 15/20 Wall Balls

Minute 3) 10/15 Burpees

*Competitors use second set of numbers. Score is total number of rounds completed without scaling.

**Second score is MAX burpees on last round.

Last done on 3/7/16.

EXTRA

Back Squat 5x3 @ 80%

1 Press + 2 Push Press x6 sets

50 GHD Sit Ups


Team Workout

9am - Team Workout

In teams of 2 complete the following.

20 Minute AMRAP

Complete 4 rounds each. Each does completes an entire round before switching.

5 Double Kettlebells Clean & Jerks 55#/35#

10 Double KB Front Squats 55#/35#

200 meter Run

With remaining time perform the following.

MAX distance Farmers Carry in 100 meter increments.

*If at any time during the 100 meter carry the kettlebells touch the ground a 5 burpee penalty will be assessed.


10am - Open Gym

CrossFit Games Open WOD 14.4

SWOD

Bench Press 5x5

*Add 5# to last week. (75% last week)


WOD

AMRAP in 14 minutes

60 Calories

50 Toes 2 Bar

40 Wall Balls

30 Cleans 135#/95#

20 Muscle Ups

*Last done on 3/22/14.


SWOD

Snatch Push Press + Overhead Squat

6 x (2+1)


WOD

400 meter Run

50 meters Overhead Lunge Left Arm 40#/25#

50 meters Overhead Lunge Right Arm 40#/25#

400 meter Run

200 meter Walking Lunges


SWOD

Deadlift 5,5,5,5

*65%, 70%, 75%, 80%


WOD

7 minute AMRAP

1 Squat Clean & Jerk 155#/103#, 2 Chest 2 Bar Pull Ups

2 Squat Clean & Jerk 155#/103#, 4 Chest 2 Bar Pull Ups

3 Squat Clean & Jerk 155#/103#, 6 Chest 2 Bar Pull Ups

4 Squat Clean & Jerk 155#/103#, 8 Chest 2 Bar Pull Ups

5 Squat Clean & Jerk 155#/103#, 10 Chest 2 Bar Pull Ups

6 Squat Clean & Jerk 155#/103#, 12 Chest 2 Bar Pull Ups

*Continue until time expires.


SWOD

EMOTM x12

1 Clean & Jerk

4 sets at 70%, 4 sets @ 80%, 4 sets @ 85%

 

WOD

5 rounds, begin a new round every 3 minutes.

100m Sprint

10 SDLHP 95/63

15 Burpees


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