CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Double Pits to Chesty

SWOD

Bench Press

Build to Heavy set of 3.


WOD

12 Minute AMRAP

40 Double Unders

20 Push Ups

10 Toes to Bar

MEGALODON

WOD

Teams of 2 complete the following.

Switch after each completed round. (3 rounds each)

6 Rounds for time:

12 Box Jumps 30"/24"

21 Dumbbell Front Squats 50#/35#

500 Meter Row


LOW KEY

WOD

12 minute AMRAP

9 Burpee Pull Ups

18 Alternating Dumbbell Snatches 50#/35#

27 Sit Ups

Mind Boggler

9am - Team Workout

20 minute AMRAP:

In Teams of two compete the following, switching turns after each completed round.

7 Squat Clean Thrusters 115#/80#

200 meter Run

 

Open Workout 19.4

WOD

Complete the following for time.

3 Rounds of:

10 Power Snatches 95#/65#

12 Bar Facing Burpees

Then Rest 3 minutes, then 3 Rounds of:

10 Bar Muscle Ups

12 Bar Facing Burpees

12 Minute TIME CAP.


SKILL DAY

With the release of Open Workout 19.4 tonight, today's format will give you a chance to work on skills or progressions of weaknesses that might trip you up during this years Open. For the next 2 weeks use Thursday's as a chance to work on and hone those skills.


EMOTM x20

Odd - Movement #1

Even - Movement #2

JACQUELYN

SWOD

Back Squat

Build to a heavy set of 5.


WOD

1000 Meter Row

50 Wall Balls 20#/14#

30 Toes to Bar

BEDTIME

WOD

Every 5 minutes for 5 rounds:

15 Lateral Burpees over the Barbell

12 Deadlift 155#/105#

9 Hang Power Cleans 155#/105#

6 Push Jerks 155#/105#

CINDY

WOD

20 minute AMRAP:

5 Pull Ups

10 Push Ups

15 Squats

Last done 8/22/17.

 

Or Redo of 19.3

200ft Overhead DB Lunge 50#/35#

50 DB Box Step Ups 24"/20"

50 Strict Handstand Push Ups

200ft Handstand Walk

BIKE DROP

9am - Team Workout

Teams of 3 with a 30:00 minute Time Cap:

60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters 75#/55#

60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters 95#/65#

60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters 115#/80#

60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters 135#/95#

60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters 155#/105#

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