CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

VADER

WOD

3 Rounds for Time:

24/17 Calories Row

21 Wall Balls

18 Alternating Dumbbell Snatches 50#/35#

15 Lateral Burpees over the Rower

Annie's On The Run

WOD

100 Double Unders, 50 AbMat Sit Ups, 200 Meter Run

80 Double Unders, 40 AbMat Sit Ups, 200 Meter Run

60 Double Unders, 30 AbMat Sit Ups, 200 Meter Run

40 Double Unders, 20 AbMat Sit Ups, 200 Meter Run

20 Double Unders, 10 AbMat Sit Ups, 200 Meter Run

Doorbell

WOD

AMRAP in 18 minutes:

21/15 Calories Assault Bike

15 Strict Pull Ups

15 Dumbbell Deadlifts 50#/35#

15 Dumbbell Front Squats 50#/35#

 

GRACE

SWOD

Power Clean & Push Jerk

*Build to a heavy set.

 

WOD

30 Clean & Jerks 135#/93#

Last done on 3/30/18.

Marathon Monday

WOD

2 Rounds for Time:

400 meter Run, 26 Hand-release Push Ups

400 meter Run, 26 Kettlebell Swings 55#/35#

400 meter Run, 26 AbMat Sit Ups

400 meter Run, 26 Deadlifts 75#/55#

400 meter Run, 26 Air Squats

400 meter Run, 26 Box Jumps 24"/20"

Time Cap 45 minutes.

Tip Toe

WOD

21-18-15-12-9-6-3

200 Meter Run

Toes to Bar

Burpees

TNT

WOD

Complete the following for time:

30 Snatches

30 Clean and Jerks

30 Thrusters

* Men 95# barbell, Women 65# barbell.

Christine

WOD

3 rounds for time:

500m ROW

12 Bodyweight deadlifts

21 Box Jumps 24"/20"

Last done on 1/09/19.

HEARTBREAK KID

SWOD

Front Squats

*Build to a Heavy set of a 3


WOD

3 rounds for time:

10 Front Squats 185#/133#

20 Chest to Bar Pull Ups

50 Double Unders

Last done on 10/27/15

Bad Blood

WOD

5 rounds for total reps:

1 Minute Wall Balls

1 Minute Push Press 95#/65#

1 Minute Calories Assault Bike

1 Minute Rest

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