CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x12

0-3 minutes 1 Power Clean + 1 Jerk @ 60%

4-6 minutes 1 Power Clean + 1 Jerk @ 65%

7-9 minutes 1 Power Clean + 1 Jerk @ 70%

10-12 minutes 1 Power Clean + 1 Jerk @ 75%


WOD

EMOTM x10

5 Burpee Box Overs 24"/20"

3 Clean & Jerks 155#/103#

*YES BOTH movements in the same movement. Move quickly on the Burpee Box Overs and the Clean and Jerks should be smooth and fast.

 

EXTRA

5rds No Time

10 Hollow Rocks

10 V-Ups

10 Arch Rocks

10 Second Hollow Hold

Rest 1 minute

SWOD

Bench Press 5,5,5+ (65,70,75%)

Back Squat 5,5,5+ (65,70,75%)


WOD

15 minute AMRAP

400 meter Run

15 Thrusters 95#/63#

15 Chest to Bar Pull Ups


Team Workout

9am - Team Workout

In teams of 3 complete the following.

20 minute AMRAP

100 Wall Balls

75 Toes to Bar

50 Burpees over the Medicine Ball

75 Ball Slams

 

10am - Intro to CrossFit / Open Gym


Max Deadlift

WOD

After a proper warm up take no more than 7 attempts to find a 1 rep max for the day of:

Deadlift 1,1,1,1,1,1,1

 

EXTRA

5 rounds not for time

5 Squat Clean & Jerks

10 Pull Ups

30 Double Unders


Max Strict Press

WOD

After a proper warm up take no more than 7 attempts to find a 1 rep max for the day of:

Strict Press 1,1,1,1,1,1,1

 

EXTRA

If you finish early, keep track of you FASTEST & SLOWEST times.

10x 200 meter Row Sprints


Max Front Squat

WOD

After a proper warm up take no more than 7 attempts to find a 1 rep max for the day of:

Front Squat 1,1,1,1,1,1,1


EXTRA

If you finish early, the following is not for time.

3 rounds

5 Turkish Getups Right Arm

40 feet Overhead Carry Right Arm

5 Turkish Getups Left Arm

40 feet Overhead Carry Left Arm


Max Bench Press / Weighted Pull Up

WOD

After a proper warm up take no more than 7 attempts to find a 1 rep max for the day of:

Bench Press 1,1,1,1,1,1,1

Weighted Pull Up 1,1,1,1,1,1,1


EXTRA

If you finish early, the following is not for time. However the timer will be running so you can time your holds and rest.

5 rounds

10 Hollow Rocks

10 Arch Rocks

10 V-Ups

10 Back Extensions

10 second Hollow Hold

Rest 1 minute between rounds.


WOD

After a proper warmup, take 7 attempts to find a new 1 RM

Back Squat 1,1,1,1,1,1,1


If you finish finding your max early enough feel free to do this

Extra

2000m Row

21-15-9

Situps

Pushups

KB Swings 55#/35#



 

Team Workout

9am - Team Workout

In Teams of 2 complete the following

7 minute AMRAP

5 Hang Squat Cleans 135#/93#

5 Lateral Burpees over the bar

Rest 3 minutes, Then 7 minute AMRAP

10 Wall Balls

20 Double Unders


 

BLACK FRIDAY WOD

**10 am is the only class today. **


Team Workout

In teams of 3 complete the following.

400 meter Run with dumbells

120 Dumbell Shoulder to Overhead 40#/25#

400 meter Run with dumbells

100 Dumbell Front Squats

400 meter Run with dumbells

80 Dumbell Burpee Cleans 40#/25#

400 meter Run with dumbells

*30 minute Time Cap


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