CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am - Teamm Workout

In teams of 2 complete the following, switch after each completed round.

20 minute AMRAP

10/7 Calories Rowed

10 Wall Balls

10 Toes 2 Bar


10am - Olympic Lifting / Gymnastics

Snatch - 3x70%, 2x75%, 1x80%, (3x75%, 2x80%, 1x85%)x2, Heavy Single

Clean & Jerk - (3+1)@70%, (2+1)@75%, (1+1)@80%, [(3+1)@75%, (2+1)@80%, (1+1)@85%]x2, Heavy Single

Front Squat - (5@70%, 3@75%, 2@80%)x2

Back Squat Jump - 3x5@20%


CFHQ WOD

WOD

9 Bar Muscle Ups (or ring muscle ups)

21 Shoulder to Overhead 115#/73#

6 Bar Muscle Ups

15 Shoulder to Overhead

3 Bar Muscle Ups

9 Shoulder to Overhead


SWOD

Deadlift - work up to a HEAVY TRIPLE  (touch and go)


SWOD

Weighted Pull Ups 5,3,2,1,1,1,1,1


WOD

EMOTM x18

1) Squat Clean (work up to a heavy single)

2) 5 Strict Handstand Push Ups (work up to a deficit if possible)

3) 40 Double Unders

SWOD

Front Squats 5,3,2,1,1,1,1,1

*Work up to a heavy single for the day.


WOD

EMOTM x15

1) 10 Burpees to 6" Target

2) 5 Hang Power Cleans 135#/93#

3) 200m/170 meters Rowed


SWOD

Weighted Ring Dips 5,3,2,1,1,1,1,1

OR Substitute Ring Holds 5x15 seconds


WOD

AMRAP in 12 minutes

10 Thrusters 95#/63#

10 Chest to Bar Pull Ups


Rest as needed. Then in teams of 3 complete the following.

Row 4500 meters as a team, rotating on/off the rower every 300 meters.


WOD

With a 15 minute clock complete the following.

8 minute AMRAP

3 Power Snatch 115#/73#

30 Double Unders

6 Power Snatch 115#/73#

30 Double Unders

9 Power Snatch 115#/73#

30 Double Unders

12 Power Snatch 115#/73#

*Continue increasing Snatch reps by 3 until time expires.

After the 8 minute AMRAP, use the remaining 7 minutes to find the following.

1 rep MAX Overhead Squat  (you CAN use the squat rack)


SWOD

Back Squat 8,8,8,8  (climbing in weight each set)


Team Workout

9am - Team Workout

In teams of 2 complete the following.

100 Kettlebell Swings 55#/35#

100 Double Unders

100 Push Ups

100 Double Unders

100 Goblet Squats 55#/35#

100 Double Unders

100 Walking Lunges


10am - Olympic Lifting

Work on cycling barbell smooth and consistent reps.

 

EMOTM x6

3 Power Snatches (work up in weight)

EMOTM x6

3 Power Cleans (work up in weight)

Back Squats

3x10 (moderate weight)


ELIZABETH

WOD

21-15-9

Clean 135#/93#

Ring Dips

Last done on 8/20/15.


SWOD

Deadlift 5,5,5,5,5


Fight Got Worse

WOD

EMOTM x20  (40 seconds of work followed by 20 seconds of rest/transition)

1) MAX Wall Balls

2) MAX Sumo-deadlift High Pulls 75#/53#

3) MAX Box Jumps 20"/16"

4) MAX Push Press 75#/53#

5) MAX Calories Rowed

*Score is lowest reps per movement.

 

SWOD

Weighted Chest to Bar Pullups 5x3


SWOD

Weighted Ring Dips 5,5,5,5,5

OR Substitute Ring Holds 5x15 seconds

 

WOD

Odd - 20 seconds MAX reps of the following, Toes 2 Bar + Pull Up + Chest to Bar  (1+1+1)

Even - 20 seconds MAX Squat Cleans (you choose weight)

 

Row 1200 meters

*0-100m all out, 100-150m easy, 150-250m all out....continue until 1200m is reached


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