CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

FRONT RUNNER

SWOD

Front Squat

*Build to a heavy single.


WOD

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

*Men - 165#, Women - 110#

HANDLEBARS

WOD

4 Rounds for Time:

21/15 Calories Assault Bike

15 Toes to Bar

7 Power Clean and Jerk 155#/105#

"Bubba Gump"

9am - WOD

3 Rounds for Time:

800 Meter Run

30 Deadlifts 155#/105#

30 Lateral Burpees

"Denim"

SWOD

Overhead Squat

*Build to a heavy set of 3


WOD

AMRAP in 15 minutes:

60 Double Unders

30/21 Calories Rowed

15 Overhead Squats 115#/80#

"Old Town Road"

WOD

6 rounds for time:

15/12 Calories Assault Bike

150 feet Kettlebell Farmers Carry 53#/35#

9 Strict Toes to Bar

The Chief

WOD

5 Cycles of the following.

3 minute AMRAP of:

3 Power Cleans 135#/95#

6 Push Ups

9 Squats

Rest 1 minute between cycles.

Last done on 9/22/17.


"Boat Race"

WOD

3 Rounds for Time:

500 Meter Row

400 Meter Run

Rest 3 minutes between rounds.

Destiny's Child

WOD

15-12-9

Power Snatch 95#/65#

Box Jump Overs 24"/20"

Directly into, 15-12-9

Overhead Squat 95#/65#

Lateral Burpees

VADER

WOD

3 Rounds for Time:

24/17 Calories Row

21 Wall Balls

18 Alternating Dumbbell Snatches 50#/35#

15 Lateral Burpees over the Rower

Annie's On The Run

WOD

100 Double Unders, 50 AbMat Sit Ups, 200 Meter Run

80 Double Unders, 40 AbMat Sit Ups, 200 Meter Run

60 Double Unders, 30 AbMat Sit Ups, 200 Meter Run

40 Double Unders, 20 AbMat Sit Ups, 200 Meter Run

20 Double Unders, 10 AbMat Sit Ups, 200 Meter Run

Page 3 of 254

3

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