CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x10

2 Snatch Deadlift + 1 Hang Snatch

*Build to a 80-85% of 1rm.


WOD

15 Minute AMRAP

400 Meter Run

15 Hang Power Snatch 75#/53#

15 Ring Push Ups


DIRTY THIRTY

WOD

This workout is courtesy of CompTrain, complete the following for time:

30 Box Jumps 24"/20"

30 Chest to Bar Pull Ups

30 Kettlebell Swings 70#/53#

30 Front Squats 115#/78#

30 Toes to Bar

30 Push Press 115#/78#

30 Deadlifts 115#/78#

30 Wall Balls 30#/20#

30 Bar Facing Burpees

30 Double Unders

 

EXTRA

2000 Meter Row (Easy Pace)


Team Workout

9am - Team Workout

In Teams of 2 complete the following:

100/80 Calories Row

100 Kettlebell Swings 53/35

100 Handstand Push Ups or Push Press 95#/63#

100 Burpee Pull Ups


LINDA

WOD

10-9-8-7-6-5-4-3-2-1

Deadlift:  1 1/2 Bodyweight

Bench Press:  Bodyweight

Squat Clean: 3/4 Bodyweight

*The clock will be started, however due to limited barbells work with your classmates and just complete the workout.

Last done on 12/27/16.


WOD

EMOTM x24

1) 3 Position Snatch (Floor, Knee, Hip)

2) 4 Muscle Ups

3) 200 Meter Run

4) Rest


SWOD

Bench Press 5,3,1 (79,84,89%)

Deadlift 5,3,1 (79,84,89%)

 

WOD

21-18-15-12-9-6-3

Overhead Lunges 45#/25#

Weighted Ab Mat Sit Ups 45#/25#


WOD

400 Meter Run

5 Rounds of Cindy

400 Meter Run

10 Power Snatch 135#/93#

400 Meter Run

5 Rounds of Cindy

400 Meter Run

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


SWOD

Press 5,3,1 (79,84,89%)

Back Squat 5,3,1 (79,84,89%)


WOD

10 Minute AMRAP:

With a single kettlebell complete the following.

3 Kettlebell Cleans Right Arm, 3 Kettlebell Front Squats Right Arm, 3 Kettlebell Push Press Right Arm

3 Kettlebell Cleans Left Arm, 3 Kettlebell Front Squats Left Arm, 3 Kettlebell Push Press Left Arm

10 Burpee Box Jump Overs 24"/20"


Team Workout

9am - Team Workout

Teams of 2-3 complete the following.

20 Minute AMRAP

400 Meter Run

30 Squat Clean 95#/63#

400 Meter Run

30 Squat Cleans 135#/93#

400 Meter Run

30 Squat Cleans 185#/123#

400 Meter Run

MAX Squat Cleans 225#/153#

Last done on 1/27/2018.


FUNCTIONAL FRIDAY

WOD

4 Rounds, Not For Time:

10 Tire Flips

120ft Kettlebell Front Rack Carry (Heavy Load)

200 Meter Sandbag Carry (carry on back, load should be moderate)

80ft Sled Push/Plate Push (Moderate Load)


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