CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Age Group Online Qualifier 18.2

SWOD

EMOTM x10

Odd - 5 Seated Box Jumps (High)

Even - 5 Seated Band Rows


WOD

15 Minute Time Cap

4 Rounds

25 Chest to Bar Pull Ups

5 Cleans 245#/170#

*Cleans can be Power or Squat.

SWOD

Bench Press 5,3,3,3,3 (50,60,65,70,75%)

Deadlift 5,3,3,3,3 (50,60,65,70,75%)

 

WOD

1000 Meter Row

50 Back Squats 185#/123#

1000 Meter Row

*You May Use a Rack.


Age Group Online Qualifier 18.3

SWOD

EMOTM x10

Odd - 5 Strict Pull Ups

Even - 200 Meter Run


WOD

AMRAP in 20 Minutes

50 Wall Balls

100 Double Unders

50 ft Handstand Walk

100 Double Unders

50 Calories Rowed

100 Double Unders

50 ft Handstand Walk

100 Double Unders


Age Group Online Qualifier 18.4

SWOD

Press 5,3,3,3,3 (50,60,65,70,75%)

Front Squat 5,3,3,3,3 (50,60,65,70,75%)

 

WOD

AMRAP in 5 minutes

9 Handstand Push Ups

6 Bar Facing Burpees

3 Snatches 165#/115#


GLEN

WOD

30 Clean & Jerks 135#/93#

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

Last done on 10/11/16.


Former US Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.


SWOD

EMOTM x9

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


WOD

NOT FOR TIME:

2000 Meter Row

400 Meter Tire Drag

50 Handstand Push Ups


SWOD

Bench Press 5,5,5  (40,50,60%)

Deadlift 5,5,5  (40,50,60%)


WOD

EMOTM x20

1) 10 Ring Dips

2) 200 Meter Run

3) 5 Strict Chest to Bar Pull Ups

4) 12/9 Calories Rowed


SWOD

EMOTM x9

Snatch Pull + Hang Snatch  (1+1)


WOD

0-10 Minutes

1 Mile Run

10 Power Snatch 115#/83#

MAX Burpee Box Jump Overs 24"/20"

10-12 Minutes - REST

12-17 Minutes

800 Meter Run

10 Power Snatch 115#/83#

MAX Burpee Box Jump Overs 24"/20"


 

Jumping Baseline

SWOD

Press 5,5,5  (40,50,60%)

Front Squat 5,5,5  (40,50,60%)

 

WOD

3 rounds for time

50 Double Unders

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Last done on 6/14/16.


Bench Press

WOD

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

*Take your time warming up, all 7 lifts should be above 80%.

*If it feels good go for a new 1 rep max.

 

IF you finish early complete the following, NOT FOR TIME.

21-18-15-12-9-6-3

Calories Rowed

V-Ups

Double Unders x3


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