CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Back Squats 5,5,5,5 (55,60,65,70%)


WOD - NOT FOR TIME

10-9-8-7-6-5-4-3-2-1

Chinese Rows (choose a challenging weight)

Strict Ring Dips

SWOD

15 minutes to find a 2 rep max.

Power Clean


WOD

15 minute AMRAP

400 Meter Run

3 Hang Power Cleans 155#/103#

3 Thrusters 155#/103#

30 Double Unders


CrossFit Games Open 13.1

Open WOD 13.1
17 minute AMRAP of:
RX'D

40 Burpees 
30 Snatch, 75 / 45 lbs 
30 Burpees
30 Snatch, 135 / 75 lbs 
20 Burpees
30 Snatch, 165 / 100 lbs 
10 burpees
Max rep Snatch, 210 / 120 lbs

SCALED

40 Burpees 
30 Snatch, 45 / 35 lbs 
30 Burpees
30 Snatch, 75 / 45 lbs 
20 Burpees
30 Snatch, 95 / 65 lbs 
10 burpees
Max rep Snatch, 135 / 95 lbs

Last done on 1/23/17.


SWOD

15 minutes to find a 2 rep max.

Overhead Squat


WOD

21-15-9

Overhead Squats 95#/63#

Lateral Burpees


Team Workout

9am - Team Workout

SWOD

EMOTM x10

Snatch + High Hang Snatch (1+1)


WOD

Deadlift 5x2 (same weight on all sets, near 90%)


SWOD

EMOTM x10

Power Clean & Jerk (1+1)x3


WOD

10-8-6-4-2

Push Press 155#/103#

Strict Pull Ups


WOD

5 rounds, time each round separately.

30 Squats

20 Calories Rowed

5 Muscle Ups

Rest 1:1


SWOD

Snatch Pull 5x3 @ 100%


Short of Breath

SWOD

Overhead Squats 3x10 @ 60%


WOD

EMOTM x20

1) 20 Kettlebell Swings 55#/35#

2) 15 Burpees to 6" Target

3) 20 V-Ups

4) 50 Double Unders


Happy New Year

***9am Class Only***


In Teams of 2-3 Complete the following.

17 minute AMRAP

12 Alternating DB Snatches 50#/35#

31 Double Unders

Rest 1 minute.

18 minute AMRAP

1 Round of Cindy - (5 Pull Ups, 10 Push Ups, 15 Squats)

1 Clean and Jerk 185#/123#

Page 2 of 214

2

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit