CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

AMRAP

SWOD

Turkish Get Up x10 (each arm)

 

WOD

AMRAP 12 minutes

5 Hang Power Cleans 115#/80#

10 Burpees

15 Box Jumps 24"/20"

Nancy

SWOD

Front Squat 5,5,5,5,5 @ 60% of 1 rep max

 

WOD

5 Rounds for time:

400m Run

15 Overhead Squats 95#/65#

Hammer Time!

SWOD

Back Lever Progressions

 

WOD

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

Kettlebell Swings 2pd/1.5pd

Wall ball Sit-ups

Push Ups (games style)

J-E-L-L-O

SWOD

Press - 5,5,5,5,5 60% of 1 rep max

 

WOD

5 rounds for time:

100m Sprint

30 Jumping Squats (1" jump)

10 Deadlifts 225#/155#

You are never too young to begin working on your hip mobility.

Happy Birthday Jason!!

8 Rounds for time

1 Muscle Up

3 HSPU

19 Burpee Box Jumps 20/16

77 ft farmers walk 2 pood/1.5 pood

Happy birthday babe, I love you!!

AMRAP

SWOD

Wall Ball Maze x3

 

WOD

AMRAP in 15 minutes:

4 Clapping Push Ups

8 Ring Dips

12 Double Unders

 

So what do you do with a "Bar Rack" after you finish building it??? Well you use them for stilts....duh!!!

Swinging

SWOD

Wall Climb x15

 

WOD

800m Run

40 Knees to Elbows

40 Box Jumps 20"/16"

40 Kettlebell Swings 1.5 pood/1 pood

400m Run

20 Knees to Elbows

20 Box Jumps 20"/16"

20 Kettlebell Swings 1.5 pood/1 pood

200m Sprint

Clean, Pull

SWOD

Weighted Pull Ups 5,3,1 95% of 1 rep max

 

WOD

10!

Squat Clean 135#/95#

L-Pull ups

Push, Pull, Puke, and Repeat

SWOD - "Flight Simulator"

10-20-30-40-50-40-30-20-10

Double Unders (within a 10 minute time limit perform each set of double unders UNBROKEN before moving to the next set, may rest between sets as needed)

 

WOD

20-15-10-5

Thrusters 75#/53#

Sumo-deadlift High Pull 75#/53#

Bar facing Burpees (must jump over barbell after each rep)

 

Nicole

*** We will be holding Regularly Scheduled Classes starting this week ***

***   refer to the Schedule/Rates tab for class times or give us a call.  ***

 

SWOD

Back Squat 5,3,1 95% of 1 rep max

 

WOD

AMRAP in 20 minutes:

400m run

Max Pull-ups

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