CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"BAM BAM"

WOD

Teams of 3:

AMRAP in 25 Minutes:

10/7 Calories Assault Bike

10 Slamballs 30/20

10 Shuttle Runs (10m)

"CHILD'S PLAY"

SWOD

Thruster

Build to a Heavy set of 3


WOD

3 Rounds

10 Thrusters 115#/85#

20 Deadlifts 115#/85#

50 Double Unders

"POINT BREAK"

WOD

AMRAP in 15 minutes:

5 Strict Pull Ups

10 Single Dumbbell Hang Clean & Jerks 50#/35#

15 Abmat Sit Ups

Team Workout

WOD

In teams of 2 complete the following:

100 Double Unders

50 Back Squats 95#/65#

50 Abmat Sit Ups

100 Double Unders

50 Bar Facing Burpees

50 Push Press 95#/65#

100 Double Unders

50 Wall Balls

50 Toes to Bar

100 Double Unders

50 Handstand Push Ups

50 Strict Pull Ups

100 Double Unders

OPEN Workout 20.1

WOD

15 Minute Time Cap:

10 Rounds

8 Ground to Overhead 95#/65#

10 Bar Facing Burpees

SKILL WORK

WOD

EMOTM x 20

1) 5 Pausing Overhead Squats @ 50% of Snatch

2) 12 Toes to Bar

3) 16 Dumbbell Hang Clean & Jerks 50#/35#

4) Handstand Walk 50'

5) 12/9 Calories Assault Bike

"WOW AIR"

WOD

3 Rounds

50 Air Squats

400 Meter Run

30/24 Calories Rowed

200 Meter Dumbbell Run 50#/35#

"DETENTION"

SWOD

Deadlift

Build to a Heavy Set of 5


WOD

AMRAP in 12 Minutes:

6 Strict Handstand Push Ups

9 Deadlifts 225#/155#

30 Double Unders

"RUGRATS"

WOD

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs 24"/20"

15 Dumbbell Front Squats 50#/35#

15/12 Calorie Assault Bike

"BFF"

WOD

Teams of 2:

AMRAP in 20 Minutes:

100 Double Unders

50 Wall Balls

40 Calories Rowed

30 Alternating DB Snatches 50#/35#

20 Toes to Bar

10 Bar Muscle Ups

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