CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Every 2 minutes for 7 rounds complete the following:

Squat Clean + Hang Squat Clean + Jerk (1+1+1)


WOD

15 Minute AMRAP:

200 Meter Run

10 Burpees

10 Pull Ups


Team Workout

9am - Team Workout

In Teams of 3 Complete the Following:

20 Minute AMRAP:

60 Calories Rowed, 15 Rope Climbs, 30 Power Cleans 205#/133#

60 Calories Rowed, 15 Rope Climbs, 30 Power Cleans 185#/123#

60 Calories Rowed, 15 Rope Climbs, 30 Power Cleans 155#/103#

60 Calories Rowed, 15 Rope Climbs, MAX Power Cleans 135#/93#

FUNCTIONAL FRIDAY

SWOD

Bench Press 5,5,5 (67,72,77%)

Deadlift 5,5,5 (67,72,77%)


WOD

NOT FOR TIME:

320ft Double Kettlebell Front Rack Carry

50 Supine Barbell Rows

50 Dumbbell Box Step Ups

*Perform in any order and partition reps as you want.


SWOD

EMOTM x8

3 Ring Muscle Ups


WOD

RX'D

1000 Meter Row

100 Double Unders

50 Wall Balls

100 Double Unders

50 Wall Balls

100 Double Unders

1000 Meter Row

INTERMEDIATE

1000 Meter Row

50 Double Unders

50 Wall Balls

50 Double Unders

50 Wall Balls

50 Double Unders

1000 Meter Row

BEGINNER

1000 Meter Row

80 Singles

30 Wall Balls

80 Singles

30 Wall Balls

80 Singles

1000 Meter Row


The Repeater

SWOD

EMOTM x8

Power Clean + Hang Power Clean (1+1)

*Focus on explosive leg drive and FAST ELBOWS.


WOD

Every 2 Minutes for 10 Rounds: Complete each of the following as MAXIMAL SPRINTS.

10/7 Calories Rowed

OR

12/10 Calories Biked

*Record your Fastest and Slowest Rounds.


SWOD

Back Squat 5,5,5 (67,72,77%)

Press 5,5,5 (67,72,77%)


WOD

10 Minute AMRAP

5 Pull Ups

10 V-Ups

20 Double Unders

LUMBERJACK 20

***10 AM CLASS ONLY ***

 

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. The following workout was created in honor of all the victims from that day.

WOD - For time complete the following:

20 Deadlifts 275#/180#

Run 400m

20 KB swings 70#/55#

Run 400m

20 Overhead Squats 115#/75#

Run 400m

20 Burpees

Run 400m

20 Chest to Bar Pullups

Run 400m

20 Box jumps 24"/20"

Run 400m

20 DB Squat Cleans 45#/25#

Run 400m

Last Done on 4/23/12.


Team Workout

9am - Team Workout

In Teams of 3 Complete the following:

15 Minute AMRAP:

10/7 Calories Rowed

10 Shoulder to Overhead 95#/63#

Rest 2 Minutes, then 15 Minute AMRAP:

10/7 Calories Rowed

5 Hang Power Cleans 95#/63#

5 Front Squats 95#/63#

*One teammate completes an entire round before switching.


WOD

Complete the following using only a single dumbbell.

4 Rounds, NOT FOR TIME:

400 Meter Run with DB 50#/35#

5 Right Arm Squat Clean and Jerks 50#/35#

40ft Bear Crawl Dumbbell Push 50#/35#

5 Left Arm Squat Clean and Jerks 50#/35#

40ft Bear Crawl Dumbbell Push 50#/35#


WOD

EMOTM x30

1) 10/7 Calories Rowed

2) 3 Power Snatches 135#/93#

3) 3 Ring Muscle Ups


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