CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am - Team Workout

In Teams of 3 complete the following.

450 meter Tire Drag Sprints (50m intervals)

90 Toes to Bar

180 Wall Balls

90 Toes to Bar

450 meter Tire Drag Sprints (50m intervals)


GRACE

SWOD

EMOTM x12

Odd - 10 Banded Pull Downs

Even - 40 Double Unders


WOD

30 Clean & Jerks 135#/93#

Last done on 8/16/17.


SWOD

EMOTM x8

Pause Snatch  (2 second pause at the knees)

 

WOD

NOT FOR TIME.

1600 Meter Row

30 Bar Muscle Ups

50 Back Squats 185#/123#

*Break up the movements as you like, perform in any order.


SWOD

Bench Press 5,3,1,1,1,1  (60,70,75,80,85,90%)

 

WOD

EMOTM x20

1) 10 Ring Dips

2) 10 Double KB Cleans

3) 40ft Handstand Walk

4) 120ft Double KB Front Rack Carry


NASTY GIRLS

SWOD

EMOTM x8

Pause Clean + Jerk  (2 second pause at the knees)

 

WOD

NASTY GIRLS

3 rounds for time

50 Squats

7 Muscle Ups

10 Hang Power Cleans 135#/93#

Last done on 5/9/17.


Annie on the Water

SWOD

Press 5,3,1,1,1,1  (60,70,75,80,85,90%)

Front Squat 5,3,1,1,1,1  (60,70,75,80,85,90%)


WOD

15 minute Time Cap.

25 Calories Rowed

50 Double Unders

50 Sit Ups

20 Calories Rowed

40 Double Unders

40 Sit Ups

15 Calories Rowed

30 Double Unders

30 Sit Ups

10 Calories Rowed

20 Double Unders

20 Sit Ups

5 Calories Rowed

10 Double Unders

10 Sit Ups


Team Workout

9am - Team Workout

Teams of 2 complete the following.

400 Meter Run with Med Ball

50 Deadlifts 155#/103#

50 Hang Power Cleans 155#/103#

50 Slam Balls

400 Meter Run with Med Ball

50 Slam Balls

50 Hang Power Cleans 155#/103#

50 Deadlifts 155#/103#

400 Meter Run with Med Ball


CrossFit Games Open 18.5

*Remember tonight we will be having a little cookout after the workout. Bring your favorite sides and or beverages and come out to cheer on everyone throwing down on 18.5. Also don't forget to bring your favorite Super Hero costume/shirt to workout out in!

WOD

7 Minute AMRAP

3,6,9,12,15,18,21,24...continue until time expires.

Thrusters 100#/65#

Chest to Bar Pull Ups

WOD

NOT FOR TIME.

2000 Meter Row

10 Power Clean & Jerks 135#/93#

8 Power Clean & Jerks 155#/103#

6 Power Clean & Jerks 185#/123#

4 Power Clean & Jerks 205#/133#

2 Power Clean & Jerks 225#/153#

200 Double Unders

*You can break up the movements any way you like, and perform in any order that you like.


SWOD

EMOTM x9

Snatch Deadlift + Hang Snatch Pull + Hang Snatch (1+2+1)


WOD

20 Minute Time Cap

800 Meter Run

21-15-9

Dumbbell Front Rack Lunges 50#/35#

Burpees to 6" Target

800 Meter Run


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