CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Bench Press 5,5,5 (30,40,50%)

Deadlift 5,5,5 (30,40,50%)

 

WOD

500 Meter Row, 50 Overhead Lunges 45#/25#, 25 Burpees to Plate

500 Meter Row, 40 Overhead Lunges 45#/25#, 20 Burpees to Plate

500 Meter Row, 30 Overhead Lunges 45#/25#, 15 Burpees to Plate

500 Meter Row, 20 Overhead Lunges 45#/25#, 10 Burpees to Plate

500 Meter Row, 10 Overhead Lunges 45#/25#, 5 Burpees to Plate


BAR MAIDS

SWOD

EMOTM x10

Odd - 5 Weighted Pull Ups

Even - 5 Weighted Ring Dips


WOD

RX'D

4 rounds, begin a new round every 5 minutes.

400 Meter Run

5 Clean & Jerks 225#/153#

INTERMEDIATE

4 rounds, begin a new round every 5 minutes.

400 Meter Run

5 Clean & Jerks 185#/123#

BEGINNER

4 rounds, begin a new round every 5 minutes.

300 Meter Run

5 Clean & Jerks 135#/93#


SWOD

Press 5,5,5 (30,40,50%)

Squat 5,5,5 (30,40,50%)


WOD

20 minute AMRAP:

800 Meter Run

30 Wall Balls, 60 Double Unders

25 Wall Balls, 50 Double Unders

20 Wall Balls, 40 Double Unders

15 Wall Balls, 30 Double Unders

10 Wall Balls, 20 Double Unders

5 Wall Balls, 10 Double Unders

800 Meter Run

MAX Medicine Ball Sit Ups with time remaining.


Team Workout

9am - Team Workout

"IN-SYNC"

20 minute Time Cap.

In Teams of 2 complete the following.

5 Rounds.

10 Synchronized Toes to Bar

10 Synchronized Bar Facing Burpees

10 Synchronized "WORM" Thrusters 185#/123"


CARDI-Oh

SWOD

Every 2 minutes for 6 rounds. (12 min Total)

3 Position Clean + Jerk (Hip, Knee, Floor)


WOD

RX'D

5 Minute AMRAP:

10 Bar Facing Burpees, 6 Muscle Ups, MAX Power Cleans 225#/153#

Rest 2 minutes.

4 Minute AMRAP:

10 Bar Facing Burpees, 6 Muscle Ups, MAX Power Cleans 205#/133#

Rest 2 minutes.

3 Minute AMRAP:

10 Bar Facing Burpees, 6 Muscle Ups, MAX Power Cleans 185#/123#

Rest 2 minutes.

2 Minute AMRAP:

10 Bar Facing Burpees, 6 Muscle Ups, MAX Power Cleans 155#/103#

*You will have a separate score for each round.

 

INTERMEDIATE

5 Minute AMRAP:

8 Bar Facing Burpees, 6 Chest to Bar Pull Ups, MAX Power Cleans 175#/113#

Rest 2 minutes.

4 Minute AMRAP:

8 Bar Facing Burpees, 6 Chest to Bar Pull Ups, MAX Power Cleans 155#/103#

Rest 2 minutes.

3 Minute AMRAP:

8 Bar Facing Burpees, 6 Chest to Bar Pull Ups, MAX Power Cleans 135#/93#

Rest 2 minutes.

2 Minute AMRAP:

8 Bar Facing Burpees, 6 Chest to Bar Pull Ups, MAX Power Cleans 115#/83#

*You will have a separate score for each round.

 

BEGINNER

5 Minute AMRAP:

6 Bar Facing Burpees, 6 Pull Ups, MAX Power Cleans 155#/103#

Rest 2 minutes.

4 Minute AMRAP:

6 Bar Facing Burpees, 6 Pull Ups, MAX Power Cleans 135#/93#

Rest 2 minutes.

3 Minute AMRAP:

6 Bar Facing Burpees, 6 Pull Ups, MAX Power Cleans 115#/83#

Rest 2 minutes.

2 Minute AMRAP:

6 Bar Facing Burpees, 6 Pull Ups, MAX Power Cleans 95#/63#

*You will have a separate score for each round.


WOD

1000 Meter Row

50 Wall Balls

40 Pull Ups

30 Deficit Handstand Push Ups 4"/2"

40 Pull Ups

50 Wall Balls

1000 Meter Row


SWOD

Bench Press 1,1,1,1 (70,75,80,85%)

Deadlift 1,1,1,1 (70,75,80,85%)


WOD

EMOTM x14

Odd - 20 Kettlebell Swings 55#/35#

Even - 200 Meter Run


SWOD

EMOTM x10

Odd - 1 Kip Swing + 1 Chest to Bar Pull Up + 1 Kip Swing + 2 Chest to Bar Pull Ups

Even - 20 Second Freestanding Handstand Hold


WOD

RX'D

20 Minute AMRAP

400 Meter Run

12 Toes to Bar

6 Thrusters 115#/83#

INTERMEDIATE

20 Minute AMRAP

400 Meter Run

12 Toes to Bar

6 Thrusters 95#/63#

BEGINNER

20 Minute AMRAP

300 Meter Run

12 Sit Ups

6 Thrusters 75#/53#


SWOD

Press 1,1,1,1 (70,75,80,85%)

Back Squat 1,1,1,1 (70,75,80,85%)


WOD

400 Meter Run

21-15-9

Power Clean 95#/63#

Push Press 95#/63#

400 Meter Run


Team Workout

9am - Team Workout

In Teams of 2 complete the following:

20 minute AMRAP

Monostructural, Weightlifting, Gymnastics

Monostructural, Weightlifting, Gymnastics

Monostructural, Weightlifting, Gymnastics

Monostructural, Weightlifting, Gymnastics


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