CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Happy Birthday Keaton!!!

SWOD

Front Squat 5,3,2,1,1,1,1,1

Work up to a heavy single.

 

WOD

8 rounds

3 Rolling Wall Balls

12 Med Ball Sit Ups

1 Lap with Med Ball (each lap is 200m)


Team Workout

9am - Team Workout

80-60-40-20

Calories Rowed

Push Ups

Med Ball Cleans


10am - Olympic Lifting

*Tall Snatch 3,3,3,3,3 (demo)

*Tall Clean 3,3,3,3,3 (demo)

Snatch Balance 3,3,3,3,3  (40,45,50,55,60%)


*Focus on speed pulling under the bar.


Drag Race

SWOD

Max Distance Broad Jump (No more than 5 attempts)

Deadlifts 5,5,5  (30,40,50%)


WOD

400m Tire Drag 45#/25#

Rest 2 minutes.

5x100m Sprints, rest 1 minute between efforts.

SWOD

Weighted Pull Up - work up to a 1 REP MAX


WOD

3 rounds. NOT FOR TIME.

10 Turkish Get Ups (choose your weight)

10 Kettlebell Windmills

10 Ab Roll Outs

10 Floor Wipers 135#/93#

Wheezy

SWOD

Clean & Jerk 3,2,1,1,1,1,1

(Properly warm up and work up to a HEAVY SINGLE. No More Than 5 ATTEMPTS!)

Back Squats 5,5,5  (30,40,50%)

 

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 11/26/14.


Row Your Boat

SWOD

Snatch 3,2,1,1,1,1,1

Properly warm up and work up to a HEAVY SINGLE. (No More Than 5 ATTEMPTS!)


WOD

5x500m Row

Rest as needed between efforts. Time each round seperately.


Happy Birthday Delaney!!!

SWOD

Front Squat 5,5,5  (30,40,50%)

Max Height Box Jump


WOD

5 rounds for time

9 Hang Power Snatch 75#/45#

4 Overhead Lunges 75#/45#

2 Snatch Grip Push Press 75#/45#

8 Lateral Burpees

Team Workout

9am - Team Workout

In teams of 2 complete the following. Reps may split however teams may choose, but REPS DO NOT COUNT unless the plate is held OVERHEAD.

100/75 Calories Rowed, Partner must hold plate overhead 45#/25#

50 Deadlifts 225#/155#, Partner must hold plate overhead 45#/25#

50 Wall Balls, Partner must hold plate overhead 45#/25#

50 Overhead lunges 45#/25#

100/75 Calories Rowed, Partner must hold plate overhead 45#/25#


IF THE PLATE TOUCHES THE FLOOR BOTH TEAMMATES MUST STOP AND PERFORM A 5 BURPEE PENALTY IMMEDIATELY.

 

10am - Open Gym (No Olympic lifting class)


Dash and Smash

SWOD

Deadlifts 5,3,1+  (75,80,85%) Add 15# to 1rm

Press 5,3,1+  (75,80,85%) Add 10# to 1rm


WOD

4 rounds for time, rest 1 minute between rounds

100m Sprint

25 Kettlebell Swings  55#/35#

15 Burpees

Last done on 2/9/15.


Elizabeth

SWOD

EMOTM x10

Odd - Deadlift + Hang Clean Pull + Hang Clean + Jerk  (1+2+1+2)

Even - 20 second Hollow Body Hold


WOD

21-15-9

Clean 135#/93#

Ring Dips

Last done on 8/12/14.


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