CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

BARISTA

9am - Team Workout

In Teams of 3 complete the following.

30 Minute Time Cap.

100/70 Calories Assault Bike

70 Clean and Jerks 135/95

70 Toes to Bar

50 Clean and Jerks 155/105

50 Chest to Bar Pull Ups

30 Clean and Jerks 185/135

30 Bar Muscle Ups

100/70 Calories Assault Bike

 

 

CrossFit Games Open 19.1

WOD

As Many Reps As Possible in 15 minutes:

19 Wall Balls 20#/14#

19 Calories Rowed


SKILL DAY

With the release of Open Workout 19.1 tonight, today's format will give you a chance to work on skills or progressions of weaknesses that might trip you up during this years Open. For the next 5 weeks use Thursday's as a chance to work on and hone those skills.


EMOTM x20

Odd - Movement #1

Even - Movement #2


*Pick two skills to work on.

DOUBLE PLAY

WOD

AMRAP in 15 minutes:

5 Power Snatches 115#/80#

10 Overhead Squats 115#/80#

20/15 Calories Rowed

50 Double Unders

DEAD AHEAD

SWOD

Deadlift - Build to a Heavy set of 3

 

WOD

4 Rounds for time:

21 Deadlifts 135#/93#

15 Box Jump Overs 24"/20"

9 Push Jerks 135#/93#

MEATBALL

WOD

75 Wall Balls 20/14

35/25 Calories Assault Bike

10 Rounds of Strict Cindy

*1 Round of Strict Cindy = 5 Strict Pull Ups, 10 Push Ups, 15 Squats

LEAPS and BOUNDS

9am - Team Workout

In Teams of 3 complete the following:

30 minute Time Cap:

120 Power Snatches 75#/55#

120 Box Jump Overs 24"/20"

12 Rope Climbs

90 Power Snatches 95#/65#

90 Box Jump Overs 24"/20"

9 Rope Climbs

60 Power Snatches 115#/80#

60 Box Jump Overs 24"/20"

6 Rope Climbs

30 Power Snatches 135#/95#

30 Box Jump Overs 24"/20"

3 Rope Climbs

WATERPROOF

WOD

21-15-9

Row Calories

Front Squats 95#/65#

Then 15-12-9

Toes to Bar

Hang Squat Cleans 95#/65#

Then 12-9-6

Burpees Over the Bar

Thrusters 95#/65#

BLOODSHOT

WOD

5 rounds for time:

20 Kettlebell Swings 55#/35#

20 AbMat Sit Ups

20 Wall Balls 20#/14#

SQUEAKY WHEEL

SWOD

Push Jerk - Build to a Heavy Set of 3


WOD

15 minute AMRAP:

60 Double Unders

20/15 Calorie Assault Bike

10 Push Jerks 165#/110#

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