CrossFit BA

2268 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Skill Day

"Strength doesn't come from what you can do. It comes from overcoming the things you once thought that you couldn't." - Rikki Rogers

Bench Press 3,3,3+  (70,80,90%)


EMOTM x10

Odd - 30 Double Unders

Even - 5 Strict Pull Ups


21-15-9

Walking Lunges

Knees to Elbows

Kettlebell Swings 55#/35#

Happy Birthday Mark!!!

Back Squat 3,3,3+  (70,80,90%)


14 minute AMRAP

Broduer 400

8 Thrusters 95#/63#

5 Chest 2 Bar Pull Ups

Gotta love the pic with Mark and Dinky aka "Mr Snuggles" spooning!

 

Press 3,3,3+  (70,80,90%)


EMOTM x8

2x2 Hang Clean, 6x1 Hang Clean  (Heavy but perfect technique)


8 minute AMRAP

100m Sprint

3 Power Cleans 155#/105#

15 Push Ups

Congrats to everyone that competed in Sallisaw on Saturday, and great job Kendall on taking 1st place!

Team Workout

9am - Team Workout


10am - Intro to CrossFit

Press 5,5,5+  (65,75,85%)


EMOTM x10

Hang Power Snatch + Power Snatch + Overhead Squat


10 minute AMRAP

5 Burpees

10 Pull Ups

30 Double Unders

Skill Day

My favorite day of the week. Time to work on weaknesses and mobility.

"Any strength a person may have, is just a strength waiting to happen." - Sharon Fletcher

Sprints Galore

Deadlift 5,5,5+  (65,75,85%)


Tabata - 8 rounds of 20 seconds work followed by 10 seconds rest. Score is lowest reps achieved in a round.

Double Unders

Sit Ups


For each Sprint you will have an allotted amount of time to finish the given distance. Rest the remainder of allotted time.

400m - 3 minutes

200m - 2 minutes

100m - 1 minute

200m - 2 minutes

400m - 3 minutes

Bench Press 5,5,5+  (65,75,85%)


EMOTM 10 minutes

Odd - 5 Push Press (90% of press)

Even - 10 Supine Ring Rows


8 minute AMRAP

200m Sprint

9 Deadlifts 135#/93#

6 Hang Power Cleans

3 Push Press

Happy Birthday Felicia!!!

Back Squat 5,5,5+  (65,75,85%)


EMOTM 8 minutes

3 Power Clean & Jerks (70-80%)


14 minute AMRAP

4 Burpees

19 Wall Balls

80' Walking Lunges

Page 1 of 98

Start
Prev
1

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit