CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Work That Snatch

SWOD

Back Squat 5,5,5 (65,75,85%)

 

WOD

AMRAP in 7 minutes

9 Snatch Deadlifts 95#/65#

6 Hang Power Snatch

3 Overhead Squats

Rest 3 minutes then

AMRAP in 5 minutes

Snatch 115#/80#

I am CrossFit

SWOD

Ab Rollout x15, Wall Climb x15

 

WOD

3 Rounds for time

400m Run

15 Pull Ups

7 Hang Power Cleans 135#/95#

Last Done on 8/1/11

Full Throttle

SWOD

Press 5,5,5 (65,75,85%)

 

WOD

5 Rounds for time

20 Burpees

50 Double Unders

400m Run

CINDY or MARY

SWOD

2 minute L-sit, Max Broad Jump x5

 

WOD

"Cindy"

AMRAP 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

OR

"Mary"

5 Handstand Push Ups

10 One-legged Squats Alternating

15 Pull Ups

GRACE

SWOD

Deadlift 5,5,5 (65,75,85%)

 

WOD

30 Clean and Jerks 135#/95#

Last Done on 9/5/11

Rest Day

Team Work

Time for another Team Workout....so lets have some fun!

Just Roll With It

SWOD

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

 

WOD

21-15-9

Kettlebell Swings 1.5pd/1pd

Rolling Wall Balls

Burpees

Rock Hard

SWOD

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

 

WOD

200m Run

80 Lunges

40 Knees 2 Elbows

400m Run

60 Lunges

30 Knees 2 Elbows

800m Run

40 Lunges

20 Knees 2 Elbows

Roaming Diane

SWOD

Turkish Get Up x10

 

WOD

21-15-9

Deadlift 225#/155#

Meters covered by Handstand Walk

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