CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

EMOTM x24

1) 100 Meter Sprint

2) 3 Muscle Ups

3) 5 Deadlifts @ 60%

4) 20 V-Ups

 

SWOD

Chinese Rows 4x8

Dumbbell Press 4x5


Silky Smooth

WOD

Today's workout is inspired by Icon Athlete.

10-9-8-7-6-5-4-3-2-1 - Thrusters @ 55% of Front Squat

10-20-30-40-50-60-70-80-90-100 - Double Unders

SWOD

Front Squat 5,3,2,2,2 (65,75,85,85,85%)


WOD

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

Strict Pull Ups

Strict Handstand Push Ups


SWOD

EMOTM x10

Odd - 100 meter Run

Even - 3 Shoulder to Overhead @ 60% of Clean & Jerk


WOD

15 minute Time Cap

3 rounds for time

400 Meter Run

6 Power Cleans @ 70% of Clean & Jerk

6 Bar Facing Burpees


Team Workout

8am - Cardio Vascular Threshold Training Class


9am - Team Workout

15 minute AMRAP

In Teams of 2-3 complete the following, switching after every completed round.

5 Dumbbell Cleans 50#/35#

10 Dumbbell Lunges 50#/35#

5 Dumbbell Thrusters 50#/35#

5 Dumbbell Push Ups


SWOD

Deadlift 5,5,5,5

*Building in weight each set.


WOD

13 minute AMRAP

1000 Meter Row

50 Wall Balls

40 V-Ups

30 Burpee Box Jumps Overs 24"/20"

20 Bar Muscle Ups


CrossFit Games Open 16.2

WOD

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Last done on 3/4/16.

 

SWOD

Chinese Rows 4x8

Dumbbell Press 4x5


SWOD

EMOTM x10

3 Push Jerks


WOD

EMOTM x15

1) 15/11 Calories Rowed

2) 10 Burpees to 6" Target

3) 14 Dumbbell Snatch 50#/35#


SWOD

Front Squat 5,3,2,1,1,1 (work up to Heavy single)


WOD

21 Toes 2 Bar

15 Chest to Bar Pull Ups

9 Thrusters 115#/73#

15 Toes 2 Bar

15 Chest to Bar Pull Ups

9 Thrusters 115#/73#

21 Toes 2 Bar

15 Chest to Bar Pull Ups

9 Thrusters 115#/73#

9 Toes to Bar

15 Chest to Bar Pull Ups

9 Thrusters 115#/73#


CrossFit Games Open 11.1

SWOD

EMOTM x10

3 Hang Snatch (build in weight....and yes FULL SQUAT!)


WOD

10 minute AMRAP

30 Double Unders

15 Power Snatches 75#/55#


Page 3 of 216

3

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit