CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Black and Blue

SWOD

Power Cleans

*Build to a Heavy set of 3


WOD

5 Rounds for time:

10 Power Cleans 135#/95#

10 Burpees

Me Three

WOD

Teams of 3; 30 minute Time Cap

100 Pull Ups

100 Overhead Squats 75#/55#

80 Box Jump Overs 24"/20"

80 Thrusters 95#/65#

60 Toes to Bar

60 Front Squats 115#/80#

40 Burpee Box Jumps 24"/20"

40 Clusters 135#/95#

 

TRI SPRINT INTERVALS

WOD

5rounds

AMRAP in 4 minutes:

30/20 Calories Rowed

20/14 Calories Assault Bike

AMRAP 10 meter Shuttles

Rest 4 minutes between rounds.

ROPE SWING

WOD

AMRAP in 15 minutes:

3 Rope Climbs

15 Kettlebell Swings 55#/35#

30 AbMat Sit Ups

REAR END

WOD

AMRAP in 18 minutes:

60 Double Unders

45 Squats

21/15 Calories Assault Bike

15 Push Jerks 135#/95#

 

DOCE

WOD

AMRAP in 4 minutes:

27/21 Calories Rowed

21 Power Cleans 135#/95#

15 Burpee Box Jump Overs 24"/20"

Rest 4 minutes, AMRAP in 4 minutes:

27/21 Calories Rowed

21 Power Cleans 115#/80#

15 Burpee Box Jump Overs 24"/20"

Rest 4 minutes, AMRAP in 4 minutes:

27/21 Calories Rowed

21 Power Cleans 95#/65#

15 Burpee Box Jump Overs 24"/20"

 

Snake Bite

SWOD

3 Position Snatch (Hip, Knee, Floor)


WOD

21-15-9

Squat Snatch 95#/65#

Chest to Bar Pull Ups

Rope A Dope

9am - Team Workout

In Teams of 3 Complete the following.

AMRAP in 25 minutes:

90/60 Calories Assault Bike

60 Alternating Dumbbell Snatches 70#/50#

300 Double Unders

15 Rope Climbs

Macho Mile

WOD

4 Rounds for time:

400 meter Run

3 Rounds of "Macho Man" 135#/93#

*1 round of Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Helmet Hair

WOD

5 rounds for time:

5 Strict Handstand Push Ups

10 Strict Pull Ups

100ft Walking Lunges

20 AbMat Sit Ups

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