CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Oh My Quad!

SWOD

Front Squat 5,5,5  (30,40,50%)

Press 5,5,5  (30,40,50%)


WOD

Plate Push 40 feet

21 Overhead Squats 45#/25#

Plate Push 40 feet

15 Overhead Squats 45#/25#

Plate Push 40 feet

9 Overhead Squats 45#/25#

Plate Push 40 feet


SWOD

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

*Work up to a heavy single (NOT A MAX)


WOD

In teams of 2 complete the following. Runs must be ran together and reps can be split however you choose.

Buy In 400m Run

50-40-30-20-10

Squats

Push Ups

Sit Ups

Cash Out 400m Run

SWOD

Back Squat 5,5,5  (30,40,50%)

Bench Press 5,5,5  (30,40,50%)


WOD

In teams of 2 complete the following. One person working at a time, and must complete a full round before switching.

20 minute AMRAP

5 Burpees

10 Med Ball Sit Ups

15 Wall Balls


Team Workout

9am - Team Murph

In teams of 3-4 complete the following

8 x200m Relay Sprints

100 Pull Ups

200 Push Ups

300 Squats

8 x200m Relay Sprints


10am - Olympic Lifting

Snatch - heavy single

Clean & Jerk - heavy single


FRANCY

SWOD

Overhead Squat 5,3,1+  (75,80,85%)


WOD

5 rounds for time:

400m Run

15 Thrusters 95#/63#

CFHQ WOD

SWOD

EMOTM x10

Odd - 4 Box Jumps (choose a challenging height)

Even - Power Snatch + Snatch Balance (1+1) Moderate weight


WOD

21 Deficit Handstand Push Ups

15 Snatch 165#/115#

9 Muscle Ups

Happy Birthday Elliott!!!

SWOD

Front Squat 5,3,1+  (75,80,85%)

Bench Press 5,3,1+  (75,80,85%)


WOD

6 rounds for time

8 Toes to Bar

22 Double Unders

7 Burpees


CFHQ WOD

SWOD

EMOTM x14

Odd - 40 Double Unders

Even - Deadlift + Hang Clean Pull + Hang Squat Clean (1+2+1) @ 80# of Max Clean


WOD

21 Pistols 55#/35#

15 Clean & Jerk 185#/130#

9 Muscle Ups


Running Elizabeth

SWOD

Squat 5,3,1+  (75,80,85%)

Press 5,3,1+  (75,80,85%)


WOD

7 minute AMRAP

200m Run

15 Power Clean 135#/93#

15 Ring Dips


Team Workout

9am - Team Workout

In Teams of 2 complete the following.

400m Run

100 Wall Balls

400m Run

100 Box Jump Overs 24"/20"

400m Run

100 Wall Balls

400m Run


10am - Olympic Lifting

Power Snatch + Hang Squat Snatch  (1+1)

3,2,2,1,1,1  (work up to a moderately heavy set)


Power Clean + Hang Squat Clean  (1+1)

3,2,2,1,1,1  (work up to a moderately heavy set)


Pause Jerk + Jerk  (1+1)

3,2,2,1,1,1  (work up to a moderately heavy set)


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