CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

KAREN

SWOD

Front Squat 3,3,3,3 (65,70,75,80%)

Bench Press 3,3,3,3 (65,70,75,80%)


WOD

150 Wall Balls

Last done on 1/19/16.


WOD

20 minute AMRAP

400 meter Run

15 Kettlebell Swings 55#/35#

15 Pull Ups


EXTRA

Snatch 3,2,2x1,3x1  (60,70,75,80%)

Dumbbell Rows 4x10


SWOD

Back Squat 3,3,3,3  (65,70,75,80%)

Press 3,3,3,3  (65,70,75,80%)


WOD

7 minute AMRAP

10 Deadlifts 185#/123#

20 Barbell Push Ups

30 Double Unders


Team Workout

9am - Team Workout

In teams of 3 complete the following.

100 Hang Power Snatches 95#/63#

100 Double Unders

100 Overhead Squats 95#/63#

100 Double Unders

100 Hang Power Snatches 95#/63#

 

10am - Open Gym


SWOD

Deadlift 5,5,5,5 (60,65,70,75%)

Weighted Pull Ups 5,5,5,5 (Or work on negatives)


WOD

EMOTM x12

1) 100 meter Sprint

2) 2 Rope Climbs  (Focus on solid foot-lock and efficiency of movement.)

*MAX Rope climbs on last round.


Double Grace

WOD

60 Clean and Jerks 135#/93#

*This is NOT a timed workout, focus on making every rep perfect.*

The accumulation of 60 reps is alot, and 60 sloppy reps is a recipe for disaster.

If the RX'd weights are challenging then scale as needed and focus on form.

SWOD

Front Squat 5,5,5,5 (60,65,70,75%)

Bench Press 5,5,5,5 (60,65,70,75%)


WOD

7 minute AMRAP

10 Single Arm Overhead Dumbbell Lunges 50#/35#

30 Double Unders


WOD

800 meter Run

21 Power Cleans 95#/63#

9 Toes 2 Bar

400 meter Run

15 Power Cleans 95#/63#

15 Toes 2 Bar

400 meter Run

9 Power Cleans 95#/63#

21 Toes 2 Bar

800 meter Run


EXTRA

Dumbbell Rows 4x10 (each arm)

Shoulder Taps - 50 reps


SWOD

Back Squat 5,5,5,5 (60,65,70,75%)

Press 5,5,5,5 (60,65,70,75%)


WOD

12 minute Time Cap.

21-15-9

Thrusters 95#/63#

Lateral Burpees


Team Workout

9am - Team Workout

In Teams of 2 complete the following.

1600 meter Row

80 Partner Wall Balls

20 Med Ball Toss Sit Ups

1200 meter Row

60 Partner Wall Balls

40 Med Ball Toss Sit Ups

800 meter Row

40 Partner Wall Balls

60 Med Ball Toss Sit Ups

400 meter Row

20 Partner Wall Balls

80 Med Ball Toss Sit Ups


10am - Open Gym


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