CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Bench Press 5,5,5 (30,40,50%)


WOD

EMOTM x24

1) 7 Shoulder to Overhead 155#/103#

2) 10/7 Calories Rowed

3) 10 Burpees to 6" Target

4) 5 Hang Power Cleans 155#/103#  **

**MAX reps on Last Round.


SWOD

Back Squat 5,5,5  (30,40,50%)


WOD

12 minute AMRAP

2 Legless Rope Climbs

6 Burpee Box Jump Overs 24"/20"

18 One Legged Squats Alternating


WOD

12 minute AMRAP

10 Squat Snatch 95#/63#

50 Double Unders

8 Squat Snatch 115#/83#

50 Double Unders

6 Squat Snatch 135#/93#

50 Double Unders

4 Squat Snatch 155#/103#

50 Double Unders

2 Squat Snatch 185#/123#

50 Double Unders

MAX Squat Snatch 205#/133#


EXTRA

Supine Barbell Row 4x12

AB Complex (10 V-Ups + 10 Hollow Rocks + 10 Second Hollow Hold) x5


Team Workout

9am - Team Workout

In Teams of 3 Complete the following.

90 Calories Rowed

75 Dumbbell Power Cleans 50#/35#

75 Dumbbell Thrusters 50#/35#

75 Dumbbell Burpees 50#/35#

90 Calories Rowed


CFHQ WOD

SWOD

Deadlifts 5,5,3,1+ (65,75,80,85%)


WOD

4 Rounds for time

400m Run

50 Squats

Last done on 6/23/15.


ELIZABETH

SWOD

EMOTM x8

Power Clean + Split Jerk  (1+1)

*Focus on speed through the middle and footwork on the jerk.


WOD

21-15-9

Clean 135#/93#

Ring Dips

Last done on 12/22/16.


SWOD

Bench Press 5,5,3,1+  (65,75,80,85%)


WOD

EMOTM x24

1) 15 Thrusters 95#/63#

2) 100 Meter Sprint

3) 15 Pull Ups

4) 40 Double Unders


SWOD

Back Squat 5,5,3,1+ (65,75,80,85%)


WOD

15 Minute AMRAP

50 Calories Rowed

40 V-Ups

30 Dumbbell Lunges 50#/35#

20 Bar Muscle Ups


SWOD

Every 2 Minutes on the Minute x8

3 Position Snatch (Floor, Knee, Hip)


WOD

12 Minute AMRAP

6 Overhead Squats 135#/93#

9 Toes 2 Bar

12 Lateral Burpees


EXTRA

Weighted Pull Ups 5x5

Banded Press Downs 5x20


Team Workout

8am - CrossFit Gymnastics

This is the LAST CLASS, be ready to get upside down!!!


9am - Team Workout

In Teams of 2 complete the following.

12 minute AMRAP

200 Meter Run

Plate Push 40 feet 45#/25#

5 Burpees to Plate

Rest 2 minutes.

Then 12 minute AMRAP

200 Meter Row

15 Overhead Squats 45#/25#

15 Sit Ups


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