CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Running a Muck

WOD

100 meter Run

10 Clean and Jerks 135#/93#

200 meter Run

9 Clean and Jerks

300 meter Run

8 Clean and Jerks 155#/103#

400 meter Run

7 Clean and Jerks

500 meter Run

6 Clean and Jerks 185#/123#

600 meter Run

5 Clean and Jerks

700 meter Run

4 Clean and Jerks 205#/133#

800 meter Run

3 Clean and Jerks

900 meter Run

2 Clean and Jerks 225#/155#

1000 meter Run

1 Clean and Jerk

*Scale as needed to keep clean and jerks smooth and focus on consistent run pace.

Last done on 10/20/16.


SWOD

Bench Press 5,5,5 (71,76,81%)

Deadlift 5,5,5 (71,76,81%)


WOD

21-15-9

Man-Makers 40#/25#

Knees to Elbows

GWEN

WOD

15-12-9

Clean and Jerks

Touch and go at floor only.

Even a re-grip off the floor is a foul.

No dumping. Use same load for each set.

Rest as needed between sets.


Thin Air

SWOD

Press 5,5,5 (71,76,86%)

Back Squat 5,5,5 (71,76,86%)

 

WOD

6 rounds, each round is 2 minutes in length.

100m Sprint

30 Double Unders

10 Burpees

Rest remainder of round.

*MAX Burpees on LAST ROUND.

Last done on 11/29/17.


Team Workout

9am - Team Workout

In teams of 2-3 complete the following, in Conga Line fashion.

21 Calories Rowed

15 Toes to Bar

9 Shoulder to Overhead 155#/103#

3 Legless Rope Climbs

REST

3 Legless Rope Climbs

9 Thrusters 155#/103#

15 Knees to Elbows

21 Calories Rowed


CFHQ WOD

WOD

150 Singles

20 Bar Muscle Ups

10 Squat Cleans 115#/83#

150 Singles

15 Bar Muscle Ups

15 Squat Cleans 115#/83#

150 Singles

10 Bar Muscle Ups

20 Squat Cleans 115#/83#

150 Singles

Last done on 5/15/17.


WOD

4 Rounds Not For Time:

Sled Push 40ft  (Heavy)

10 Bottom Up Kettlebell Press (each arm)

10 Strict Chest to Bar Chin Ups (palms facing you)

20 Banded Press Downs

10 Tire Flips


CLEAN UNDIES

SWOD

EMOTM x10

1 Power Clean + 1 Hang Power Clean + 2 Jerks

*Build to a 70-80% of 1rm.

 

WOD

7 minute AMRAP

1 Hang Squat Clean 135/93

10 Double Unders

2 Hang Squat Clean 135/93

20 Double Unders

3 Hang Squat Clean 135/93

30 Double Unders

4 Hang Squat Clean 135/93

40 Double Unders

Continue with the same pattern until time expires.

Last done on 8/27/14.


SWOD

EMOTM x10

2 Snatch Deadlift + 1 Hang Snatch

*Build to a 80-85% of 1rm.


WOD

15 Minute AMRAP

400 Meter Run

15 Hang Power Snatch 75#/53#

15 Ring Push Ups


DIRTY THIRTY

WOD

This workout is courtesy of CompTrain, complete the following for time:

30 Box Jumps 24"/20"

30 Chest to Bar Pull Ups

30 Kettlebell Swings 70#/53#

30 Front Squats 115#/78#

30 Toes to Bar

30 Push Press 115#/78#

30 Deadlifts 115#/78#

30 Wall Balls 30#/20#

30 Bar Facing Burpees

30 Double Unders

 

EXTRA

2000 Meter Row (Easy Pace)


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