CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Air Conditioning

WOD

Every 5 minutes for 4 Rounds

20 Single Arm Dumbbell Snatches (50/35#)

40 Air Squats

20/15 Calorie Row

Sleeping Bag

SWOD

Weighted Strict Pullup - Build to 1RM

 

WOD

4 Rounds

15 Strict Pullups

200m Run

30 AbMat Situps

200m Dumbbell Run 50/35#

"BAR CRAWL"

WOD

Teams of 3:

AMRAP in 7 Minutes:

50 Bench Press 135#/95#

50 Bench Press 155#/105#

MAX Bench Press 185#/135#

Rest 3 Minutes, Then AMRAP in 7 Minutes:

50 Front Squats 135#/95#

50 Front Squats 155#/105#

MAX Front Squats 185#/135#

Rest 3 Minutes, Then AMRAP in 7 Minutes:

50 Deadlifts 185#/135#

50 Deadlifts 225#/155#

MAX Deadlifts 275#/185#

"FULLER CIRCLE"

WOD

50/35 Calorie Assault Bike

125 Double Unders

2000 Meter Row

125 Double Unders

50/35 Calorie Assault Bike

"MASTER SPLINTER"

WOD

3 Rounds for Time:

400 Meter Run

12 Burpee Box Jumps 24"/20"

15 Thrusters 95#/65#

"FAMILY FEUD"

**9am Class Only**


In Teams of 2 Complete the Following:

AMRAP in 25 Minutes:

Buy-In - 800 Meter Run

40 Feet Plate Push 45#/25#

100 Meter Med Ball Run 20#/14#

200 Meter Run

"Tummy Time"

WOD

15-12-9-12-15

Toes to Bar

Deadlifts 205#/145#

Lateral Burpees

"Sandy Cheeks"

WOD

3 Rounds for Time:

30/24 Calorie Row

30 AbMat Sit Ups

30 Dumbbell Hang Power Cleans 50#/35#

"Always Remembered"

WOD

In Teams of 2 complete the following:

Buy-In: 2001 Meter Row

4 Rounds:

9 Rope Climbs

11 Bear Complexes 135#/95#

Cash-Out: 2977 Meter Row

"Road Trip"

WOD

5 Rounds for time:

15 Kettlebell Swings 70#/53#

400 Meter Run

40 Double Unders

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