CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Open WOD 15.3

WOD

14 Minute AMRAP

RX'D

7 Muscle Ups

50 Wall Balls 20/14 to 10/9ft target

100 Double Unders

Scaled

50 Wall Balls 20/10 to 9ft target

200 Singles

Last done on 3/14/15.


Bear Complex

5 Rounds NOT for time: Post loads used for each round.

*Each round consists of 7 sets of the following. The bar cannot touch the ground other than a quick touch to start the next power clean.

Complete 7 sets of the following sequence, rest as needed between rounds.

Power Clean

Front Squat

Push Press

Back Squat

Push Press

*Combination movments are ok (ie squat clean + thruster + back thruster)

Post loads to comments. Last done on 7/8/16.


Team Workout

9am - Team Workout

"Follow the Leader"

In teams of 3 complete the following. ALL team members must complete set 1 before moving on to set 2.

20 minute AMRAP

Set 1: 500 meter Row, 40 Burpees to Plate, 30 Wall Balls

Set 2: 15 Thrusters 95#/63#, 15 Chest to Bar Pull Ups, 30 Double Unders

*MAX Power Snatches 95#/63#

(Once ALL team members complete Set 2 then teammates accumulate as many power snatches as possible with time remaining.)

 

10am - Olympic Lifting


BUN BURNER

SWOD

EMOTM x9

0-3 minutes: 3 Back Squats @ 63%

4-6 minutes: 3 Back Squats @ 68%

7-9 minutes: 3 Back Squats @ 73%


WOD

12 minute AMRAP

5 Right Arm Kettlebell Cleans 55#/35#

5 Right Leg Front Rack KB Lunges

5 Left Arm Kettlebell Cleans 55#/35#

5 Left Leg Front Rack KB Lunges

4x30ft Shuttle Run


WOD

EMOTM x30

1) 200/170 meter Row

2) 20 V-Ups

3) 100 meter Sprint

4) 10 Burpee Box Jump Overs 24"/20"

5) Rest 1 minute


Olympic Lifting

Tall Snatch 3,3,3,3,3  DEMO

Snatch 6x1 @ 75%

Snatch Balance 2,2,2,2,2  (with 2 second pause)


SWOD

EMOTM x10

1) 10 Wall Balls

2) 20 Sit Ups


WOD

25 minute Time Cap:

600 meter Run, 6 Muscle Ups, 6 Deadlifts 315#/203#

500 meter Run, 5 Muscle Ups, 5 Deadlifts 315#/203#

400 meter Run, 4 Muscle Ups, 4 Deadlifts 315#/203#

300 meter Run, 3 Muscle Ups, 3 Deadlifts 315#/203#

200 meter Run, 2 Muscle Ups, 2 Deadlifts 315#/203#

100 meter Run, 1 Muscle Up, 1 Deadlift 315#/203#


CFHQ WOD

SWOD

With a 10 minute time limit complete the following ladder by completing each set UNBROKEN before moving on.

10-20-30-40-50-40-30-20-10

Doube Unders


WOD

15 Lateral Burpees Over the Barbell

5 Clean & Jerks 225#/153#

12 Lateral Burpees

4 Clean & Jerks 225#/153#

9 Lateral Burpees

3 Clean & Jerks 225#/153#

The Mighty Oak

SWOD

Every 2 minutes x6

3 Position Clean (Floor, Knee, High-Hang)


WOD

Max reps in 15 minutes. With a continuously running clock start with a 400m run at 0, 5, and 10 minutes then perform max reps until that given 5 minute section is up.

5 minutes to complete the following, 400m run then max Thrusters 95#/65#

5 minutes to complete the following, 400m run then max Front Squats 95#/65#

5 minutes to complete the following, 400m run then max Push Press 95#/65#

Last done on 6/15/16.

 

Olympic Lifting

5x 2 Position Snatch (Knee, High Hang)*

Snatch Grip Push Press 5,5,5,5

Snatch Pull 3,3,3,3

*Focus on vertical drive and speed under the bar. Choose weights that allow proper form.


Team Workout

9am - Team Workout

In Teams of 2 complete the following.

100 Kettlebell Swings 55#/35#

80 Overhead Lunges 45#/25#

60 Burpees to Plate

40 Overhead Squats 95#/63#

20 Bar Muscle Ups


10am - Olympic Lifting


Friday Funday

SWOD

EMOTM x9

0-3 minutes: 3 Back Squats @ 60%

4-6 minutes: 3 Back Squats @ 65%

7-9 minutes: 3 Back Squats @ 70%


WOD

7 minute AMRAP

3,6,9,12,15....

Hang Power Cleans 95#/63#

Handstand Push Ups

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