CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Filthy Fifties

SWOD

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

 

WOD - can scale to either "Dirty 30's" or "Terrible 20's"

50 Box Jumps 24/20"

50 Jumping Pullups

50 KB Swings 1 pood/.5 pood

50 Lunges

50 KTE

50 Push Press 45/33#

50 Back Ext

50 Wall Balls

50 Burpees

50 Double Unders


Unstoppable

SWOD

Weighted Pullups 5, 3, 1

 

WOD

21-15-9

OHS 95/65#

Pull Ups

 

 

Happy Birthday Daryl

SWOD

Half Pint Tricks!!! Work on whatever body-weight skills that you may need help with, and spend at least 10 minutes on mobility and rolling out.

 

WOD

AMRAP 15 minutes

10 Knees to Elbows

12 Ring Dips

19 Double Unders

7 Handstand Push-ups

4 Body-weight Deadlifts

 

Happy birthday Daryl!!!

BEASTMODE

SWOD

Thrusters 5,3,1 95% of 1 rep max

 

WOD

100 Thrusters for time 95#/65#

Each time the bar touches the ground or rests for more than 5 seconds, you must complete a 400m run

New jump ropes are in!!! Be sure to ask your coach about how to get yours.

 

Legs of Steel II

SWOD

OHS 5,3,1 95% of 1 rep max

 

WOD

3 rounds for time:

400m run

20 Box Jumps 24"/20"

20 Burpees

20 Jumping squats (full squat then jump to target 12" above standing reach)

20 Walking lunges

20 Wall balls

Rest Day

Take at least 30 minutes today to stretch and roll out any tight spots.

 

Having a blast!

Join us at 8am for our weekly Team Workout. Be prepared to try something new and have fun doing so.

ANNIE

SWOD

Deadlift 5,3,1 95% of 1 rep max

 

WOD

50-40-30-20-10

Double Unders

Sit ups

Annie Sakamoto, one of the original "Nasty Girls", at the 2011 CrossFit Games.

Swole

SWOD

Front Lever Progressions

 

WOD

40-30-20-10

Pull ups

Handstand Push ups

Swagger

SWOD

Shoulder Press 5,3,1 95% of 1 rep max

 

WOD

10!

Kettlebell Swings 2pd/1.5pd

100 yard Sprint

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