CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"RUSH HOUR"

WOD

On the 4:00 for 5 Rounds:

14/10 Calories Assault Bike

10 Lateral Burpees

5 Power Snatches 135#/95#

"PHARMACY"

WOD

5 Rounds for time:

100ft Walking Lunges

30 AbMat Sit Ups

12 Dumbbell Power Cleans 50#/35#

"CHEST HAIR"

SWOD

Thrusters

*Build to a Heavy Set of 3


WOD

25 Thrusters 95#/65#

400 Meter Run

25 Chest to Bar Pull Ups

400 Meter Run

25 Thrusters 95#/65#

"THE GOOD LIFE"

WOD

3 Rounds for Time:

500 Meter Row

12 Burpees

21 Box Jumps 24"/20"

"HIGH HEELS"

SWOD

Hang Squat Snatch

*Build to a Heavy Single


WOD

AMRAP in 9 Minutes:

10 Hang Squat Snatches 75#/55#

30 Double Unders

"GUT CHECK"

9am - Team Workout

In Teams of 3, 25 Minute Time Cap.

200/140 Calorie Assault Bike

50 Toes to Bar, 50 Box Jump Overs 24"/20", 50 Thrusters 95#/65#

50 Toes to Bar, 50 Box Jump Overs 24"/20", 50 Thrusters 115#/80#

50 Toes to Bar, 50 Box Jump Overs 24"/20", 50 Thrusters 135#/95#

"DECK of CARDS"

WOD

52 Cards for time:

Hearts - Kettlebell Swings 55#/35#

Diamonds - Goblet Squats 55#/35#

Clubs - AbMat Sit Ups

Spades - Burpees

Aces - 200 Meter Run

"TAIL LIGHTS"

SWOD

Deadlift - Build to Heavy Set of 5


WOD

Teams of 3, 25 Minute Time Cap

100 Deadlifts 135#/95#

400 Meter Prowler Push

75 Deadlifts 185#/135#

400 Meter Prowler Push

50 Deadlifts 225#/155#

400 Meter Prowler Push

"SLAP HAPPY"

WOD

AMRAP in 5 Minutes:

Buy In - 100 Double Unders

12 Front Squats 95#/65#

4 Burpee Box Jump Overs 24"/20"

Rest 5 Minutes, Then AMRAP in 5 Minutes:

Buy In - 100 Double Unders

8 Front Squats 115#/80#

4 Burpee Box Jump Overs 24"/20"

Rest 5 Minutes, Then AMRAP in 5 Minutes:

Buy In - 100 Double Unders

4 Front Squats 135#/95#

4 Burpee Box Jump Overs 24"/20"

"POWER RANGER"

SWOD

1 Hang Power Clean + 1 Power Clean

*Build to Heavy Complex

 

WOD

15 Power Cleans 155#/105#

600 Meter Run

10 Power Cleans 155#/105#

400 Meter Run

5 Power Cleans 155#/105#

200 Meter Run

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