CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Happy Thanksgiving

***Today we are Closed for Thanksgiving, enjoy your time with family and friends.**

**Friday - 9am Class Only**


Wheezy

***Thanksgiving Schedule***

**Monday - Wednesday - normal gym hours (NO 7pm class WEDNESDAY)**

**Thursday - Closed for Thanksgiving**

**Friday - 9am Class Only**


SWOD

Front Squat

3 @ 70%, 3 @ 75%, 3 @ 80%, 3 rep Max


WOD

20 Burpees

20 Kettlebell Swings 55#/35#

60 Double Unders

15 Burpees

15 Kettlebell Swings 55#/35#

45 Double Unders

10 Burpees

10 Kettlebell Swings 55#/35#

30 Double Unders

Last done on 9/3/14.

Rest 3 minutes then

30-20-10

Sit Ups

Russian Twists 55#/35#

 

Additional

3 Position Clean + Jerk

65%, 70%, 75%, 80%, MAX

Clean Pull  4x3 @ 100%

Good Morning  3x5


***Thanksgiving Schedule***

**Monday - Wednesday - normal gym hours (NO 7pm class WEDNESDAY)**

**Thursday - Closed for Thanksgiving**

**Friday - 9am Class Only**

 

SWOD

Power Clean

3 @ 70%, 3 @ 75%, 3 @ 80%, 3 rep Max



WOD

10 minute AMRAP

2,4,6,8,10,12....increasing by 2 each round

Strict Pull Ups (no kipping allowed, sub with Ring Rows)

Strict Handstand Push Ups (NO KIPPING ALLOWED, sub with pike)

Deadlifts 1.5 Bodyweight/ 1.125 Bodyweight


Additional

Power Jerk

3 @ 60%, 3 @ 65%, 3 @ 70%, 3 rep Max

Overhead Squats

3 @ 70%, 3 @ 75@, 3 @ 80%, 3 rep Max


Balls of Fury

SWOD

Back Squats

5 @ 70%, 5 @ 75%, 5 @ 80%, 5 rep max


WOD

21-15-9

Wall Balls

Toes 2 Bar

Last done on 8/22/14.

 

Rest 2 minutes, then perform the following.

2 minutes Max Wall Balls

Rest 1 minute then.

2 minutes Max Burpees

 

Additional

3 Position Snatch

60%,65%,70%,75%,80%, MAX

Snatch Pull 4x3 @ 100%

Push Press 5x70%,5x75%, 5 rep max


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%

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