CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"KELLY ROWLAND"

WOD

50/35 Calories Rowed

3 Rounds of "Kelly"

50/35 Calories Rowed

*Kelly = 400 Meter Run, 30 Box Jumps 24"/20", 30 Wall Balls

"BEEF JERKY"

SWOD

Push Jerk - Build to a Heavy Set of 3


WOD

AMRAP in 12 Minutes:

21 Kettlebell Swings 53#/35#

14 Kettlebell Reverse Lunges

7 Push Jerks 165#/115#

"WeWork"

9am - Team Workout

Teams of 3, 4 Rounds For Time: (30min Time CAP)

800 Meter Run with Plate 45#/35#

60-50-40-30

Deadlifts

Front Squats

Jerks

Men - 115#,135#,155#,175#

Women - 85#,95#,105#,115#

"Scar Face"

SWOD

Power Snatch - Build to Heavy Set of 5


WOD

6 Rounds for Time:

8 Power Snatches 115#/85#

8 Bar-Facing Burpees

"Skyscraper"

WOD

AMRAP in 6 Minutes:

2 Rope Climbs

6 Hang Power Cleans 165#/115#

12/9 Calorie Bike

Rest 6 Minutes, Then AMRAP in 6 Minutes:

2 Rope Climbs

6 Hang Power Cleans 135#/95#

12/9 Calorie Bike

"Meter Maid"

WOD

200 Meter Run

27 Wall Balls

27 Box Jumps 24"/20"

200 Meter Run

21 Wall Balls

21 Box Jumps 24"/20"

200 Meter Run

15 Wall Balls

15 Box Jumps 24"/20"

200 Meter Run

9 Wall Balls

9 Box Jumps 24"/20"

200 Meter Run

"2k Row"

WOD

For Time:

2000 Meter Row

Last done on 9/25/18.

"Tailspin"

SWOD

Thruster - Build to Heavy Set of 3


WOD

AMRAP in 14 Minutes:

15 Thrusters 95#/65#

30 Double Unders

15 Chest to Bar Pull Ups

30 Double Unders

"Mind Eraser"

9am - WOD

AMRAP in 20 Minutes:

7 Power Cleans 135#95#

7 Burpees

200 Meter Run

"BFF"

WOD

Teams of 2, AMRAP in 25 Minute:

3-6-9-12-15-18-21-24......

Calories Rowed

Kettlebell Swings 55#/35#

Wall Balls

*Partners switch after each completed round.

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