CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Deadlift 5,5,3,1+  (65,75,80,85%)


WOD

With a 12 minute clock complete the following.

3 rounds of:

10 Handstand Push Ups

20 Ball Slams 20#/14#

Then 3 rounds of:

10 Chest to Bar Pull Ups

20 Walking Lunges

Then MAX wall balls in remaining time.


The Easy Way Out

WOD

6 Rounds, Each Round is 5 minutes.

*SPRINT through each round As FAST As Possible.

500 Meter Row

50 Single Unders

10 Burpees to 6" Target

Score each round seperately.


ICON WOD

WOD

Today's workout is courtesy of Icon Athelte.

3 rounds for time:

5 Muscle Ups

10 Hang Squat Cleans 135#/93#

15 Box Jumps 24"/20"


SWOD

Bench Press 5,5,3,1+  (65,75,80,85%)


Randy's Revenge

WOD

400 meter Overhead Plate Carry 45#/25#

21-15-9

Front Squats 45#/25#

Push Ups with feet on plate

400 meter Overhead Plate Carry 45#/25#

*The plate should remain overhead during the entire carry. No resting the plate on your head. The plate MUST be above your head in order for you to continue forward on your carry.

Last done on 11/4/16.

 

SWOD

5 sets rest as needed between.

5 Weighted Pull Ups + 5 Strict Pull Ups + MAX Kipping Pull Ups


WOD

With a 12 minute clock complete the following.

1200 meter Run

Then AMRAP in remaining time.

10 Toes 2 Bar

20 Wall Balls

30 Double Unders


SWOD

Back Squat 5,5,3,1+  (65,75,80,85%)


Team Workout

8am - CrossFit Gymnastics


9am - Team Workout

In Teams of 2 complete the following.

20 minute AMRAP

20 Hang Power Cleans 135#/93#

20 Shoulder to Overhead 135#/93#

400 meter Run

20 Hang Power Cleans 155#/103#

20 Shoulder to Overhead 155#/103#

400 meter Run

20 Hang Power Cleans 185#/123#

20 Shoulder to Overhead 185#/123#

400 meter Run

20 Hang Power Cleans 205#/133#

20 Shoulder to Overhead 205#/133#

400 meter Run

MAX Clean & Jerks 225#/153#


WOD

21-15-9

Kettlebell Swings 70#/55#

Ring Push Ups


SWOD

Deadlift 3,3,3,3+  (60,70,75,80%)


WOD

3 rounds for time:

400 meter Run

10 Dumbbell Overhead Squats Right Arm 40#/25#

10 Dumbbell Overhead Squats Left Arm 40#/25#

5 Rope Climbs

 

EXTRA

Hang Squat Clean and Jerk  5x1 @ 80% (rest as needed between sets)

WOD

15 minute AMRAP

50 Calories Rowed

40 Toes 2 Bar

30 Power Cleans 155#/103#

20 Muscle Ups


SWOD

Bench Press 3,3,3,3+ (60,70,75,80%)


FILTHY FIFTY

WOD

Can scale to either "Dirty Thirties" or "Terrible Twenties"

50 Box Jumps 24"/20"

50 Jumping Pullups

50 KB Swings 35#/15#

50 Lunges

50 KTE

50 Push Press 45/33#

50 Back Ext

50 Wall Balls

50 Burpees

50 Double Unders

Last done on 10/6/16.


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