CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CFHQ WOD

WOD

100 feet Handstand Walk

9 Squat Cleans 185#/133#

75 feet Handstand Walk

12 Squat Cleans 185#/133#

50 feet Handstand Walk

15 Squat Cleans 185#/133#

25 feet Handstand Walk

*Scale (8-6-4-2 Wall Climbs for Handstand Walks)


MAX Deadlift

WOD

Find a Deadlift 1 Rep Max


MAX Bench Press

WOD

Find a Bench Press 1 Rep Max

 

EXTRA

At a moderate pace complete the following NOT FOR TIME:

3 Rounds

10 Strict Chest to Bar Pull Ups

10 Dumbbell Rows (each arm)

400 Meter Run


MAX Back Squat

WOD

Find a Back Squat 1 Rep Max


MAX Strict Press

WOD

Find a Strict Press 1 Rep Max


EXTRA

At a moderate pace complete the following NOT FOR TIME:

3 Rounds

80ft Sled Push (Light to Moderate Weight)

20 Push Ups

20 V-Ups


ICON Athlete WOD

SWOD

EMOTM x10

Snatch Pull + Hang Snatch + Snatch (2+1+1)


WOD

*Today's workout comes from ICON Athlete

1000 Meter Row

100 Thrusters 75#/53#


WOD

Complete 3 Rounds of the Following, NOT FOR TIME:

5 Muscle Ups

40ft Sled Push (Heavy)

5 Muscle Ups

10 Turkish Get Ups (Moderate Weight, alternate arms each rep)


SWOD

Bench Press 3,3,3 (76,81,86%)

Deadlift 3,3,3 (76,81,86%)


WOD

15 Minute AMRAP:

10 Toes to Bar

14 Alternating DB Snatch 50#/35#

28 Double Unders


SWOD

EMOTM x10

Clean Pull + Hang Squat Clean + Squat Clean + Jerk (2+1+2+1)


WOD

20 Minute Time Cap:

800 Meter Run

50 Squats

30 Pull Ups

10 Push Jerks 135#/93#

200 Meter Run

10 Push Jerks 135#/93#

30 Pull Ups

50 Squats

800 Meter Run


Donkey Kong

SWOD

Press 3,3,3 (76,81,86%)

Back Squat 3,3,3 (76,81,86%)


WOD

21-15-9

Burpees

Kettlebell Swings 55#/35#

Box Jumps 24"/20"

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