CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"ADDERALL"

WOD

0:00 - 10:00

1 Mile Run

Max Clean & Jerks 135#/95#

10:00 - 13:00

Rest

13:00 - 20:00

800 Meter Run

Max Power Snatches 115#/80#

20:00 - 23:00

Rest

23:00 - 27:00

400 Meter Run

Max Thrusters 95#/65#

"UNDERBELLY"

SWOD

Back Squat 3x6


WOD

50-35-20

Double Unders

Sit Ups

Then directly into

50-35-20

Double Unders

Air Squats

Miracle-Gro

SWOD

Strict Press - Build to Heavy Single

 

WOD

5 Rounds

200m Run

12/9 Cal Bike

9 Strict Presses (95/65#)

Ecod

WOD

3 Rounds of a AMRAP in 4 Minutes

Rest 4 minutes between rounds

15 Burpee Box Jump Overs

21 Power Cleans

27/21 Cal Row

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65


Snake Bite

SWOD

Squat Snatch - Build to a Heavy Single

 

WOD

21-15-9

Squat Snatches (95/65#)

Chest to Bar Pullups

Gut Feeling

WOD

AMRAP in 16 Minutes

12 Hang Power Cleans (155/105#)

21 Lateral Barbell Burpees

12 Push Jerks (155/105#)

21 Toes to Bar

Double Dare

WOD

Every 4 minutes x 5 Rounds

25/20 Cal Bike

50 Double Unders

5 Deadlifts

*Build in Deadlift weight*

Workaholic

WOD

3 Rounds

21/15 Cal Row

15 C2B Pullups

Directly Into....

3 Rounds

21 KB Swings 53/35#

15 Thrusters 95/65#

Surfer on Acid

SWOD

5 Sets of 8

Single Arm Dumbbell Strict Press

 

WOD

3 Rounds for Time:

400m Run

21 Burpees


Bartender

SWOD

Build to a Heavy Complex:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

 

WOD

AMRAP in 10 minutes

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85#

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