CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CFHQ WOD

**TONIGHT ALL evening classes are cancelled, we encourage everyone to come out to ONE OK field for Battle at the Ballpark.**

**We will be closed ALL day Saturday as well.**

 

SWOD

Snatch Push Press 5,5,5 (across)


WOD

5 rounds for time, 30 minute Time Cap

9 Hang Squat Cleans 155#/103#

3 Legless Rope Climbs

Last done on 12/19/12.

Here is a DEMO video of today's WOD.


**This Friday ALL evening classes are cancelled, we encourage everyone to come out to ONE OK field for Battle at the Ballpark.**

**We will be closed ALL day Saturday as well.**

 

WOD

2 rounds for time, 25 minute Time Cap

400 meter Run

50 Kettlebell Swings 55#/35#

30 V-Ups

400 meter Run

50 Overhead Lunges 45#/25#

30 Toes 2 Bar


Death by Power Cleans

**This Friday ALL evening classes are cancelled, we encourage everyone to come out to ONE OK field for Battle at the Ballpark.**

**We will be closed ALL day Saturday as well.**

 

SWOD

Deadlift 3x5 (Across)

Bench Press 3x5 (Across)

 

WOD

Power Cleans 135/95

On the 1st minute perform 1 Power Clean, 2nd minute perform 2 Power Cleans, 3rd Minute perform 3 Power Cleans.....

Continue in this pattern until you can no longer perform the given reps within a minute.


2016 Team Series Event 1

SWOD

EMOTM x 8 Minutes

Power Clean + Front Squat + Jerk (1+2+1)


WOD

21-15-9

Burpees Over Bar

Overhead Squats 95/63#

C2B Pullups

**This Friday ALL evening classes are cancelled, we encourage everyone to come out to ONE OK field for Battle at the Ballpark.**

**We will be closed ALL day Saturday as well.**

 

 

SWOD

Back Squat 5,5,5 (across)

Strict Press 5,5,5 (across)


WOD

12 minute AMRAP

400 meter Run

20 Wall Balls

40 Double Unders


Team Workout

9am - Team Workout

In Teams of 3 complete the following

50 Calories Rowed

100 Wall Balls

50 Calories Rowed

100 Kettlebell Swings 55#/35#

50 Calories Rowed

100 Med Ball Russian Twists

50 Calories Rowed

100 Single Arm Kettlebell Push Press 55#/35#

 

10am - Open Gym


Squat Clean Elizabeth

SWOD

Deadlift 5,5,5,5  (40,50,60,70%)


WOD

21-15-9

Squat Clean 135#/93#

Ring Dips


WOD

25 minute Time Cap

400 meter Run

50 Box Jumps 24"/20"

40 Dumbbell Push Press 40#/25#

30 Toes to Bar

20 Burpee Dumbbell Cleans 40#/25#

10 Muscle Ups

20 Burpee Box Jump Overs 24"/20"

30 V-Ups

40 Dumbbell Snatches 40#/25# (20Left/20Right)

50 Goblet Squats 40#/25#

100 Double Unders


The Squat Total

WOD

30 minute time limit

Find 3RM on Overhead Squats

Find 2RM on Front Squats

Find 1RM on Back Squats


 

SWOD

15 Minutes to establish a 1 RM

Hang Snatch (YES FULL SQUAT)


WOD

5 Rounds 3 minutes to complete each round

5 Power Snatches @ 70%

100m Tire Drag


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