CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am - Team Workout

400m Run

80 Wall Balls

60 Hang Power Snatch 95#/63#

40 Burpees to Plate

400m Run

60 Wall Balls

40 Hang Power Snatch 95#/63#

20 Burpees to Plate

400m Run


10am - Intro to CrossFit / Open Gym

Happy Birthday Gidget!!!

SWOD

Deadlift  1 rep MAX


WOD

7 minute AMRAP

8 Push Press 115#/83#

12 Deadlifts

19 Double Unders

Last done on 12/18/13.


SWOD

Bench Press  1 rep Max


WOD

10 minute AMRAP

5 Strict Pull Ups

10 Ring Dips

15 Double Unders


Additional

Power Snatch

2 @ 75%, 2 @ 80%, 3x2 @ 85%

Clean & Jerk

1+1 @ 70%, 2x(1+1) @ 75%

SWOD

Front Squat  1 rep MAX


WOD

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

Walking Lunges

Knees to Elbows

Box Jumps 24"/20"

Sit Ups


Additional

Snatch

2 @ 75%, 3x1 @ 80%

Snatch Pull

3x2 @ 90%

SWOD

Press  1 rep max


10 minute AMRAP

3,6,9,12,15,18,21....

Wall Balls

Burpees


Additional

Snatch

6x1 @ 75%

Power Clean + Jerk

1+1 @ 75%, 1+1 @ 80%, 3x1+1 @ 85%

 

Congrats Chris on taking 3rd at Battle Over Redlands III.

Happy Birthday Sheree!!!

SWOD

Back Squat

1 rep max


WOD

12 minute AMRAP

15 Burpee Box Jumps 24"/20"

6 Chest 2 Bar Pull Ups

1 round of Bear Complex 135#/93#


Bear Complex = deadlift, hang power clean, front squat, push press, back squat, push press

Last done on 12/16/13.


Additional

Snatch

2 @ 75%, 1 @ 80%,  3x1 @ 85%

Clean & Jerk

1+1 @ 75%, 1+1 @ 80%, 1+1 @ 85%

Clean Pull

2 @ 90%, 2x2 @ 95%


Team Workout

9am - Team Workout

In teams of 2 perform the following in relay fashion.

20 minute AMRAP

20 Double Unders

20 Wall Balls

20 Sit Ups


10am - Intro to CrossFit / Open Gym

CFHQ WOD

SWOD

Bench Press

5x5 across


WOD

3 rounds for time

15 Hang Power Cleans 135#/93#

15 Burpees

AMANDA

SWOD

Power Snatch

2 @ 70%, 2 @ 75%, 4 x 1 @ 80%

 

WOD

9-7-5

Snatch 135#/93# (RX'd is with a FULL SQUAT)

Muscle Ups

Last done on 6/9/14.

 

Additional

Power Clean + Push Jerk

5 x 2(1+1) @ 75%

Snatch Push Press + Overhead Squat

3 + 1 @ 70%, 3 + 1 @ 75%, 3 + 1 @ 80%


HELEN

SWOD

Front Squats

2 @ 70%, 2 @ 75%, 3 x 2 @ 80%


WOD

3 rounds for time

400m run

21 KB Swings 55#/35#

12 Pull Ups

Last done on 6/17/14.


Additional

Clean & Jerk

3+1 @ 60%, 3+1 @ 65%, 2+1 @ 70%, 4 x (2+1) @ 75%

Clean Pull  4 x 3 @ 100%

Stiff-legged Deadlifts  3 x 5


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