CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

KAREN

SWOD

Deadlift 5,5,5 (40,50,60%)

 

WOD

150 Wall Balls for time

(You knew that it was just a matter of time! So suck it up and bring it!!!)

I'm Just Warming Up!

SWOD - Max reps in 2 minutes of the following, 1 minute rest between.

Toes 2 Bar, Box Jumps, Push ups

 

WOD

1600m run, Then 21-15-9 of the following

Double Unders

Knees to Elbows

Kettlebell Swings 1.5/1 pood

Finish with 1600m run

 

 

ELIZABETH

SWOD

Press 5,5,5 (40,50,60%)

 

WOD

21-15-9

Cleans 135#/95#

Ring Dips

Butter Bean

SWOD

Ab Rollout x15, Wall Climb x15

 

WOD

3 rounds for time:

100ft Walking Lunges

50 Squats

100ft Burpee Broad Jumps

50 Sit ups

100ft Farmer Walk 35#/15# (pinch grip)

50 Double Unders

2010 South Central Sectionals WOD 3

SWOD

Back Squat 5,5,5  (40,50,60%)

 

WOD - There is a 20 minute time limit so scale loads as necessary.

200m run

25 Snatches 75#/45#

25 Kettlebell Swings 1.5/1 pood

25 Overhead Squats 75#/45#

25 Box Jumps

25 Sumo-deadlift High Pulls 75#/45#

25 Wall Balls

25 Thrusters 75#/45#

200m run

Rest Day

Team Work

Come on in at 8am for another fun Team WOD, or stop by at 9am for our Intro to CrossFit class. Also I encourage everyone to come on out to Owasso and help us raise money for Ryder, for more detail click the link on the right sidebar.

 

Filthy Fifties

SWOD

Squat Cleans 5, 3, 1 95% of 1 rep max

 

WOD - can scale to either "Dirty 30's" or "Terrible 20's"

50 Box Jumps 24/20"

50 Jumping Pullups

50 KB Swings 1 pood/.5 pood

50 Lunges

50 KTE

50 Push Press 45/33#

50 Back Ext

50 Wall Balls

50 Burpees

50 Double Unders


Unstoppable

SWOD

Weighted Pullups 5, 3, 1

 

WOD

21-15-9

OHS 95/65#

Pull Ups

 

 

Happy Birthday Daryl

SWOD

Half Pint Tricks!!! Work on whatever body-weight skills that you may need help with, and spend at least 10 minutes on mobility and rolling out.

 

WOD

AMRAP 15 minutes

10 Knees to Elbows

12 Ring Dips

19 Double Unders

7 Handstand Push-ups

4 Body-weight Deadlifts

 

Happy birthday Daryl!!!

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