CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"FAMILY FEUD"

WOD

In Two Teams Complete the following;

AMRAP in 25 Minutes:

50 Meter Sled Push 90#/45#

100 Meter Plate Carry 45#/35#

200 Meter Run

*Score is total rounds by each team member.

"DIRT NAP"

SWOD

Pausing Front Squat - build to a Heavy set of 2

Hang Squat Clean - build to a Heavy single


WOD

3 rounds;

15 Hang Squat Cleans 115#/80#

15 Lateral Barbell Burpees

"STRICT NICOLE"

WOD

AMRAP in 20 minutes;

400 Meter Run

MAX Strict Pull Ups

*Score is total pull ups.

"HOT AIR"

WOD

5 rounds, begin a new round every 5 minutes;

30 Air Squats

20/15 Calories Rowed

7 Power Snatches 115#/80#

BUZZ LIGHTYEAR

9am - Team Workout

Teams of 3.

For Time: (Cap 30 min)

3 Rounds

400 Meter Run

50 Bar Facing Burpees

9 Rope Climbs


Directly Into...

21 Clean & Jerks 115#/80#

21 Clean & Jerks 135#/95#

21 Clean & Jerks 155#/105#

21 Clean & Jerks 185#/125#

21 Clean & Jerks 205#/135#

 

 

FIGHT GONE BAD

3 rounds, score is total reps. Perform max reps at each station for 1 minute. On the call of rotate, immediately move to the next station. Rest 1 minute between rounds.

Wall Ball

Sumo-Deadlift High Pull 75/45#

Box Jump 20"/16"

Push Press 75/45#

Calories Rowed

*Last done 8/16/16.

Dirt Road

WOD

3 Rounds:

30 AbMat Sit Ups

15/10 Calories Assault Bike

10 Strict Pull Ups


200 Meter Farmers Carry 53#/35#


2 Rounds:

30 AbMat Sit Ups

15/10 Calories Assault Bike

10 Strict Pull Ups


200 Meter Farmers Carry 53#/35#


1 Round:

30 AbMat Sit Ups

15/10 Calories Assault Bike

10 Strict Pull Ups

BAR STAR

WOD

Teams of 3:

AMRAP in 7 Minutes:

50 Back Squats 155#/105#

50 Back Squats 185#/125#

MAX Back Squats 225#/155#

Rest 3 Minutes; Then AMRAP in 7 Minutes:

50 Bench Press 135#/95#

50 Back Squats 155#/105#

MAX Back Squats 185#/125#

Rest 3 Minutes; Then AMRAP in 7 Minutes:

50 Deadlifts 185#/125#

50 Deadlifts 225#/155#

MAX Deadlifts 275#/185#

Undercover

WOD

3 Rounds:

15 Power Cleans 115#/80#

20 Push Ups

2 Rounds:

27/21 Calories Rowed

75 Double Unders

1 Round:

35/25 Calories Bike

WATER COUNTRY

SWOD

Back Squat

*Build to a Heavy Set of 5


WOD

Men - 27-24-21-18-15 Row for Calories

Women - 21-18-15-12-9-6 Row for Calories

50ft Walking Lunges between each Row.

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