CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am Team Workout

In teams of 2 complete the following.

20 minute AMRAP

30 Double Unders

5 Hang Power Cleans 135/93

5 Lateral Burpees

 

Then in teams of 2-4 complete

5k row (1 minute intervals)


ANGIE

SWOD

Deadlift 5,3,1+ (75,80,85%)

 

WOD

25 minute Time Cap.

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Last done on 7/17/15.


Throwdown

WOD

25 minute Time Cap.

3 rounds for time:

400 meter Run

50 Wall Balls

25 Burpees


EXTRA

EMOTM x10

1 Bear Complex (Deadlift + Power Clean + Front Squat + Push Press + Back Squat + Push Press)


SWOD

Front Squat 5,3,1+ (75,80,85%)


WOD

EMOTM x20

1) 10/7 Calorie Row

2) 10 Burpees to 6" target

3) 20 V-ups/Hollow Rocks

4) 50 Double Unders

*Max Double Unders on the last round.


FILTHY FIFTIES

WOD

Can scale to either "Dirty Thirties" or "Terrible Twenties"

50 Box Jumps 24"/20"

50 Jumping Pullups

50 KB Swings 35#/15#

50 Lunges

50 KTE

50 Push Press 45/33#

50 Back Ext

50 Wall Balls

50 Burpees

50 Double Unders

Last done on 12/18/15.

 

EXTRA

EMOTM x10

Power Snatch + Snatch Balance  (1+1)


SWOD

Press 5,3,1+ (75,80,85%)

Back Squat 5,3,1+ (75,80,85%)


WOD

12 minute AMRAP

200 meter Run

20 Walking Lunges with Dumbbells 40#/25#

5 Dumbbell Burpee Power Cleans 40#/25#

 

EXTRA

EMOTM x10

Snatch Pull + Hang Snatch (1+1)


Team Workout

9am - Team Workout

In Teams of 3 complete the following.

100 Calories Rowed

100 Deadlifts 135#/93#

80 Calories Rowed

80 Hang Power Cleans 135#/93#

60 Calories Rowed

60 Front Squats 135#/93#

40 Calories Rowed

40 Push Jerks 135#/93#

20 Calories Rowed

20 Clusters 135#/93#


10am - Open Gym


CFHQ WOD

SWOD

Deadlifts 3,3,3+ (70,75,80%)


WOD

30 Handstand Push Ups

40 Pull Ups

50 Kettlebell Swings 55#/35#

60 Sit Ups

70 Burpees

Last done on 1/8/15.


Running Grace

WOD

3 rounds for time

400m run

10 Power Clean & Jerks 135#/93#

Last done on 8/11/15.

 

EXTRA

Every 2 minutes x7

Hang Power Clean + Power Clean + Front Squat + Jerk  (1+1+1+1)

100 GHD Sit Ups


SWOD

Front Squats 3,3,3+ (70,75,80%)


WOD

EMOTM x24

1) 10/7 Calories Rowed

2) 10 Burpees to 6" target

3) 40' Plate Push 45#/25#

4) 20 V-Ups

*MAX V-ups on the last round.


Page 1 of 161

Start
Prev
1

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit