CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x9

Snatch Pull + Hang Snatch  (1+1)


WOD

0-10 Minutes

1 Mile Run

10 Power Snatch 115#/83#

MAX Burpee Box Jump Overs 24"/20"

10-12 Minutes - REST

12-17 Minutes

800 Meter Run

10 Power Snatch 115#/83#

MAX Burpee Box Jump Overs 24"/20"


 

Jumping Baseline

SWOD

Press 5,5,5  (40,50,60%)

Front Squat 5,5,5  (40,50,60%)

 

WOD

3 rounds for time

50 Double Unders

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Last done on 6/14/16.


Bench Press

WOD

Bench Press 1,1,1,1,1,1,1

*Take your time warming up, all 7 lifts should be above 80%.

*If it feels good go for a new 1 rep max.

 

IF you finish early complete the following, NOT FOR TIME.

21-18-15-12-9-6-3

Calories Rowed

V-Ups

Double Unders x3


DEADLIFT

WOD

Deadlift 1,1,1,1,1,1,1

*Take your time warming up, all 7 lifts should be above 80%.

*If it feels good go for a new 1 rep max.



WOD

NOT FOR TIME

1 Mile Run

1 Mile Row

300 Double Unders

200 ft Handstand Walk

*You can do the movements in any order, and break them up as you like.


Press / Pull

WOD

Press 1,1,1,1,1,1,1

Weighted Pull Up 1,1,1,1,1,1,1

*Take your time warming up, all 7 lifts should be above 80%.

*If it feels good go for a new 1 rep max.


Front Squat

WOD

Front Squat 1,1,1,1,1,1,1

*Take your time warming up, all 7 lifts should be above 80%.

*If it feels good go for a new 1 rep max.


LIFT AWAY CANCER

From 9am to Noon we will be doing the LIFT AWAY CANCER Workout. As always this can be scaled to any and all fitness levels.

If you would like to donate you can do so at the event or by clicking on THIS LINK.

 

9am - Workout

Complete the following.

21-15-9

Thrusters 95#/63#

Pull Ups


1 Mile Run with 40#/25# Dumbbell


10-9-8-7-6-5-4-3-2-1

Alternating Dumbbell Snatches 40#/25#

Toes to Bar

ISABEL

SWOD

EMOTM x12

Odd - 10 Banded Pull Downs

Even - 10 Burpees to 6" Target

 

WOD

For Time

30 Snatches 135#/95#

Last done on 1/4/16.


SWOD

EMOTM x8

Pause Snatch (2 second pause at the knees)

 

WOD

EMOTM x20

1) 10 Ring Dips

2) 5 Right Arm Kettlebell Cleans + 80ft Overhead Carry

3) 5 L-Pull Ups

4) 5 Left Arm Kettlebell Cleans + 80ft Overhead Carry


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