CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

Power Clean 3,3,3,3

Behind the Neck Split Jerk 2,2,2,2

Front Squat 3,3,3,3

*If technique allows work up to heavy set on each movement, otherwise stay with lighter weights and focus on moving correctly.


KELLY

WOD

5 rounds for time:

400m Run

30 Box Jumps 24"/20"

30 Wall Balls

Last done on 4/12/16.


WOD

20 minute Time Cap:

400 meter Run

9 Renegade Rows 50#/35#

800 meter Run

15 Renegade Rows 50#/35#

1200 meter Run

21 Renegade Rows 50#/35#

**Renegade Row = Row Right Arm + Push Up + Row Left Arm + Push Up


SWOD

Snatch Deadlift + Hang Snatch Pull + Hang Snatch  (1+3+1)x6

Dumbbell Curls 4x15


31 Heroes WOD

9am - Team Workout

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

 

31 minute AMRAP,  in teams of 2.

8 Thrusters 155/105

6 Rope Climbs 15'

11 Box Jumps 30"/24"

Team member #1 performs the work above while team member #2 runs with 45#/25#. When team member #2 returns, they take over where team member #1 left off, and team member #1 begins the weighted run.

Last done 8/6/16.

If you wish to donate to the 31 Heroes Foundation follow THIS LINK.

 

10am - Intro to CrossFit / Olympic Lifting Class


2016 CrossFit Games Teen/Masters Event 1 "California Club"

WOD

20 minute Time Cap:

8 Deadlifts 365#/255#

40 GHD Sit Ups (V-Ups)

80 Double Unders

4 Rope Climbs

80 Wall Balls

4 Rope Climbs

80 Double Unders

40 GHD Sit Ups (V-Ups)

8 Deadlifts 365#/255#

Happy 6 Year Anniversary

WOD - "CFBA Crippler"

15 minute Time Cap

50 Double Unders

21 Deadlifts 225#/143#

21 Chest to Bar Pull Ups

15 Clean & Jerks 135#/93#

15 Knees to Elbows

9 Power Snatch 115#/63#

9 Handstand Push Ups

50 Double Unders

*Use only one bar load weights accordingly. Men 35#/10#/45#, Women 15#/15#/25#

Last done on 8/3/16.

 

EXTRA

Strict Handstand Push Ups 5x6


2013 CrossFit Games Event 5 "Legless"

WOD

10 minute Time Cap:

27 Thrusters 95#/63#

4 Legless Rope Climbs

21 Thrusters 95#/63#

3 Legless Rope Climbs

15 Thrusters 95#/63#

2 Legless Rope Climbs

9 Thrusters 95#/63#

1 Legless Rope Climbs


EXTRA

Power Clean + Push Press + Hang Power Clean + Push Jerk + Hang Power Clean + Split Jerk

(1+1+1+1+1+1) x 8 sets

*Work up to a Moderately Heavy Set (NOT A MAX) Focus on BIG FINISH, FAST ELBOWS, and FOOTWORK!


2017 CrossFit Games Teen/Masters "Vest Triplet"

WOD

17 minute Time Cap:

 

16-49 years old, Men 20# vest, Females 14# vest

4 rounds

400 meter Run

24 Squats

12 Burpee Box Overs 30"


50+ Masters, Men 14# vest, Females 10# vest

3 rounds

400 meter Run

24 Squats

12 Burpee Box Overs 30"

**All ages and genders will jump/climb over a 30" box.


2010 CrossFit Games "Pyramid Double Helen"

*The CrossFit Games starts this Thursday August 3rd. Be sure to tune into FaceBook or Games.CrossFit.Com for Live coverage and updates.

So in tribute to the 2017 CrossFit Games kicking off this week, we will be doing some of the past games workouts each day.


WOD

22 minute Time Cap:

1200 meter Run

63 Kettlebell Swings 55#/35#

36 Pull Ups

800 meter Run

42 Kettlebell Swings 55#/35#

24 Pull Ups

400 meter Run

21 Kettlebell Swings 55#/35#

12 Pull Ups


Team Workout

9am - Team Workout

20 minute Time Cap

In Teams of 2 Complete the following.

3 rounds for time:

400 meter Run

60 Back Squats 155#/103#

40 Bench Press 155#/103#

20 Rope Climbs


10am - Intro to CrossFit / Olympic Lifting Class


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