CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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


DEADLIFT

WOD

Deadlift 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.



WOD

NOT FOR TIME

1 Mile Run

1 Mile Row

300 Double Unders

200 ft Handstand Walk

*You can do the movements in any order, and break them up as you like.


Press / Pull

WOD

Press 1,1,1,1,1,1,1

Weighted Pull Up 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.


Front Squat

WOD

Front Squat 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.


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