CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Bench Press 5,5,5,5,5


WOD

EMOTM x15

1) 200 meter Sprint

2) 20 Push Press 95#/63#

3) 20 Sit Ups

SCOOTER

8am - Mobility Class


9am - Team Workout

"Scooter"

On a 35 minute clock with a partner.

Complete as many rounds as possible in 30 minutes.

30 Double Unders

15 Pull Ups

15 Push Ups

100 Meter Sprint

Then, 5 minutes to find a 1 rep max partner deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.


WOD

15 minute Time Cap.

50 Calories Rowed

50 Wall Balls

30 Toes 2 Bar

30 Burpees

10 Ring Muscle Ups

100 Double Unders


EXTRA

Barbell Box Step Ups 4x10

Banded Good Mornings 3x20


WOD

Push Press 10,5,3,3,3

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

*Work up to a heavy set on each lift. Rest as needed between sets.


SWOD

EMOTM x12

Snatch Deadlift + Hang Snatch Pull + Hang Snatch + Overhead Squat  (1+2+1+1)

0-2:59 = 60% of 1 rep Max Snatch

3-5:59 = 65% of 1 rep Max Snatch

6-8:59 = 70% of 1 rep Max Snatch

9-12:00 = 75% of 1 rep Max Snatch

 

WOD

5 Rounds for time:

5 Deadlifts 315#/213#

5 Strict Deficit Handstand Push Ups 6"/0"

50 Double Unders


WOD

20 minute Time Cap.

1200 Meter Run

21 Clean & Jerks 95#/63#

800 Meter Run

15 Clean & Jerks 95#/63#

400 Meter Run

9 Clean & Jerks 95#/63#


EXTRA

Ring Support Holds 5x20 seconds

Banded Barbell Press 4x10


SWOD

EMOTM x12

Deadlift + Hang Clean Pull + Hang Power Clean + Jerk  (1+2+1+1)

0-2:59 = 60% of 1 rep Max Clean & Jerk

3-5:59 = 65% of 1 rep Max Clean & Jerk

6-8:59 = 70% of 1 rep Max Clean & Jerk

9-12:00 = 75% of 1 rep Max Clean & Jerk


WOD

EMOTM x18

1) 20 Wall Balls

2) 15 Pull Ups

3) Rest

 

EXTRA

AB Complex (10 V-Ups + 10 Hollow Rocks + 10 Second Hollow Hold) x5


Veterans Day

8am - Mobility Class


9am - "White"

5 rounds for time:

3 Rope Climbs

10 Toes 2 Bar

21 Overhead Walking Lunges 45#/25#

400 Meter Run

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


SWOD

Deadlifts 5,5,5 (30,40,50%)


WOD

15 Minute AMRAP

1000 Meter Row

50 Kettlebell Swings 55#/35#

50 Toes 2 Bar

30 Handstand Push Ups

30 Chest to Bar Pull Ups

MAX Double Unders in the remaining time.


Linchpin Test #5

WOD

20 Back Squats 225#/153#

1.5 Mile Run

20 Back Squats 225#/153#

*Squats are from a rack.


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