CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"Bar Rescue"

SWOD

Push Press - Build to Heavy Set of 5


WOD

5 Rounds for time:

21 Deadlifts 115#/85#

12 Push Press 115#/85#

"Double Header"

WOD

Buy-In: 35/25 Calorie Bike

50-40-30-20-10

Double Unders

AbMat Sit Ups

Cash-Out: 35/25 Calorie Bike

"RUN DMC"

WOD

4 Rounds for time:

200 Meter Run

10 Chest to Bar Pull Ups

200 Meter Run

10 Dumbbell Snatches 70#/50#

 

"ELIZABETH"

SWOD

Squat Clean - Build to a Heavy Single


WOD

21-15-9

Cleans 135#/95#

Ring Dips

Last done on 6/4/18.

"Nail Biter"

9am - Team Workout


WOD

4 rounds:

1 Minute Toes to Bar

1 Minute Power Snatches 75#/55#

1 Minute Thrusters 75#/55#

1 Minute Calorie Bike

Rest 2 Minutes between rounds.

"Encore"

**9am Class Only.**


WOD

3 Rounds for time:

750 Meter Row

50 Air Squats

10 Wreck Bag Cleans 70#/50#

"GLEN"

HAPPY INDEPENDENCE DAY!!!

9am Class Only.

WOD

30 Clean and Jerks 135#/95#

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

"Leg Work"

WOD

On the 4:00 x 5 Rounds

9 Box Jump Overs 30"/24"

15 Dumbbell Front Squats 50#/35#

15/12 Calorie Bike

"Sugar Daddy"

SWOD

Deadlift - Build to heavy set of 3


WOD

21-15-9

Deadlift 225#/155#

400 Meter Run

"Fish out of Water"

WOD

2000 Meter Row

Then 10 Rounds of "Heavy Chief"

3 Power Cleans 155#/105#

6 Push Ups

9 Squats

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