CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

BANGARANG

SWOD

Every 90 seconds for 7 sets.

1 Snatch Pull + 1 Hang Snatch + 1 High Hang Snatch


WOD - Borrowed from CFNE

21 Power Snatches 95#/63#

21 Burpees

21 Pull ups

15 Overhead Squats 95#/63#

15 Burpees

15 Pull ups

9 Squat Snatches 95#/63#

9 Burpees

9 Pull ups

Last done on 5/28/15.


Tia Toomey WOD

WOD

*This workout is courtesy of the 2 Time Fittest Woman on Earth.

Can you compete with her time?

100 Shoulder 2 Overhead 45#/33#

80 Bent Over Rows 45#/33#

40 Hang Clean & Jerks 45#/33#

*Everytime you rest perform 25 push ups.

*You can pause overhead, but no resting with the bar on the shoulders or at full hang.

 

EXTRA

Cool Down with a 2 mile run/jog/walk...just get out and move.


100 DEADLIFTS

SWOD

Bench Press 10,8,6,4

Weighted Pull Ups 5,5,5,5

 

WOD

100 Deadlifts for time 225#/155#

*Every time the bar is dropped perform 5 Handstand Push ups

Last done on 7/21/17.


SWOD

Every 90 seconds for 7 sets:

1 Snatch Pull + 1 Hang Power Snatch + 1 High Hang Power Snatch

*Working form, build to a weight that still allows perfect form.


WOD

10 Minute AMRAP:

3 Calories Rowed, 3 Knees to Elbows, 30 Double Unders

6 Calories Rowed, 6 Knees to Elbows, 30 Double Unders

9 Calories Rowed, 9 Knees to Elbows, 30 Double Unders

12 Calories Rowed, 12 Knees to Elbows, 30 Double Unders

15 Calories Rowed, 15 Knees to Elbows, 30 Double Unders

*Continue in the fashion until time expires.


Lungs Of Fire

SWOD

Push Press 5,3,2,1,1,1 (Heavy not Max)

Front Squat 5,3,2,1,1,1 (Heavy not Max)


WOD

3 Rounds for time:

10 Chest to Bar Pull Ups

10 Front Squats 165#/113#

10 Burpees

Last done on 1/19/15.

Black Friday WOD

**9am Class Only**


In Teams of 2-4 complete the following.

100 Calories Rowed

150 Wall Balls

100 Calories Rowed

75 Med Ball Burpees

100 Calories Rowed

150 Med Ball Cleans

100 Calories Rowed


Happy Thanksgiving

WOD

EMOTM x24

1) 200 Meter Run

2) 20 Kettlebell Swings 53#/35#

3) 200/170 Meter Row

4) 10 Burpees to 6" Target


SWOD

EMOTM x8

2 Power Cleans + 1 Jerk (Build to a Heavy Set...NOT A MAX)


WOD

21-15-9

Burpee Box Jumps 24"/20"

Power Cleans 135#/93#

SWOD

EMOTM x10

Odd - 20 Double Unders

Even - 5 Weighted Pull Ups


WOD

15 Minute Time Cap

100 Double Unders

80 Wall Balls

100 Double Unders

60 Push Ups

100 Double Unders

40 Pull Ups

100 Double Unders

20 Squat Cleans 115#/83#


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