CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

REDLINE

WOD

AMRAP in 15 minutes

10 Sumo-deadlift High Pulls 75#/45#

10 Knees 2 Elbows

40 yard sprint

Last done on 6/24/15.

 

SWOD

DB Rows 4x15 each arm

DB Hammer Curls 3x20 (alternating)


SWOD

12 minutes to Work Up to a Heavy Set

1 Snatch Pull + 1 Hang Snatch

 

WOD

4 rounds, each round is 2 minutes.

5 Power Snatches  (60% of weight from SWOD)

10 Lateral Burpees


BALL UP

SWOD

EMOTM x12

1 Hang Squat Clean


WOD

10 minute AMRAP

20 Wall Balls

10 Pull Ups

Last done on 4/7/15.


Nasty Girls

WOD

NASTY GIRLS

3 rounds for time

50 Squats

7 Muscle Ups

10 Hang Power Cleans 135#/93#

Last done on 6/17/16.

 

SWOD

Shoulder Taps 50 reps

Banded Press Downs 3x20

Band Pull Aparts 50 reps


SWOD

Back Squats 5@70%, 3@75%, 2@80%, 1@85%, 3x1@90%


WOD

EMOTM x16

0:00-3:59 - 10 Burpees to 6" Target

4:00-7:59 - 10/7 Calories Rowed

8:00-11:59 - 40 Double Unders

12:00-16:00 - 50 meter Tire Drag 45#/25#


Quadtastic

WOD

400 meter Row

30 Overhead Squats 95#/63#

400 meter Row

30 Front Squats 95#/63#

400 meter Row

30 Back Squats 95#/63#


SWOD

DB Rows 4x15 each arm

DB Hammer Curls 3x20 (alternating)


SWOD

Shoulder Taps - 50 reps


WOD

EMOTM x18

1) 20 second Ring Support

2) 20 V-Ups

3) 40ft Plate Push 45#/25#


Big Clean Complex

WOD - Courtesy of CrossFit New England

6 sets, No Dropping the bar until set is complete, REST AS NEEDED BETWEEN SETS.

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*High Hang = Pockets

*Hang = Knees

**And YES ALL CLEANS ARE FULL SQUATS!


Terrific Tuesday!

SWOD

EMOTM x10

Power Snatch + Snatch Balance + Hang Snatch  (1+1+1)


WOD

15 minute Time Cap:

400 meter Run, 40 Wall Balls, 10 Pull Ups

400 meter Run, 30 Wall Balls, 20 Pull Ups

400 meter Run, 20 Wall Balls, 30 Pull Ups

400 meter Run, 10 Wall Balls, 40 Pull Ups

SWOD

Bent Over Barbell Rows 5x5

Back Squat 3,3,3x3 (70%, 75%, 80%x3)


WOD

Every 2:30 for 4 rounds:

200 meter Run

10 Push Press 95#/63#

30 Double Unders

10 Lateral Burpees

 

Congrats to Kyle and Ryan for taking 1st Place in the Men's RX'd division at the Spartan Challenge this Saturday! And a huge shout out to everyone else that competed, awesome work guys and gals.


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