CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Nate

SWOD

Muscle Up Progressions

 

WOD - "NATE"

20 minute AMRAP

2 Muscle Ups

4 Handstand Push ups

8 Kettlebell Swings 2pd/1.5pd

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th 2008 during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.

Sprint to the Finish

SWOD

2 minute L-sit, then Max distance Broad Jump (5 attempts)

 

WOD

5 Rounds for time:

10 Squat Cleans 135#/95#

10 Burpees with jump over barbell

200m Sprint

 

Cindy

SWOD

Double Unders 10-20-30-40-50

Do not move on to the next set until each is completed unbroken, 10 minute time limit.

 

WOD

"Cindy"

5 Pull ups

10 Push ups

15 Squats

Ever wonder what trainers do in their spare time? Recently Daryl and I have taken up flying lessons!

Rest Day

Finally a REST DAY!!! Take this time to address your mobility issues at home with a lacrosse ball or by doing some of the stretches that we have been covering in class.

Hanging Out

Come on in and have some fun. We will be "hanging out" for a 8am and 9am class every Saturday. Be sure to bring your friends and family!!!

Shoulder Love

SWOD

Handstand Walk 100' or Wall Climb x15

 

WOD

3 rounds

20 Push Press 95#/65#

20 Knees to Elbows

20 Push ups

20 Double Unders

AMRAP in 15

SWOD

For time with 2 minute rest between each attempt.

Wall Ball Maze x3

 

WOD

AMRAP in 15 minutes

100m Sprint

10 Supine Ring Rows

10 Wall Balls

 

Triple Dipped

SWOD

2 minutes of each exercise with 1 minute rest between:

Double Unders, Toes 2 Bar, Box Jumps

 

WOD

1200m run

60 Ring Dips

800m run

30 Ring Dips

400m run

10 Ring Dips

Lungs of Fire!!!

SWOD

Front Lever Progression

 

WOD

3 rounds for time:

10 Chest to Bar Pull ups

10 Front Squats 165#/115#

10 Burpees

 

FRAN

SWOD

Skin the Cat x10, AB Rollout x10

 

WOD

"FRAN"

21-15-9

Thrusters 95#/65#

Pull Ups

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