CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

HQ WOD

SWOD

2 min L-sit hold/max broad jump x 5

 

WOD

For Time

30 HSPU

40 Pull ups

50 KB Swings 1.5 pood/ 1 pood

60 Situps

70 Burpees

 

"Fire Down Below"

SWOD

Press 5,5,5 (40,50,60%)

 

WOD

4 rounds for time:

100m Bear Crawl

50 Squats

"Need more Kettlebell"

SWOD

Turkish Get Up x10

 

WOD

3 rounds for time:

20 Kettlebell Swings 55#/35#

20 Goblet Squats

20 Clean and Jerk (alternating arms)

100m Farmer's carry *

*Pinch grip 35# plates for men, 15# plates for women.

 

"The Grindstone"

SWOD

Back Squat 5,5,5 (40,50,60%)

 

WOD

12-9-6 of the following:

Hang Squat Clean 135#/65#

Handstand Push Ups

Rest Day

Just a reminder the noon class will be changing to 12:30 starting this Monday until further notice.

Team WOD

After moving all last weekend, this weekend we are back to regularly scheduled classes. This week is a tune up for next weekends "Title Shot". If anyone thinks that they can dethrone the champions.

HELEN

SWOD

Deadlift 5,3,1 (75,85,95%)

 

WOD

3 rounds for time:

400m run

21 Kettlebell Swings 1.5pd/1pd

12 Pull ups

Last done on 11/14/11.


Top Heavy

SWOD

Handstand Walk 100' for time

 

WOD

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

Sumo-deadlift High Pull 75#/45#

Push Press 75#/45#

Pull Ups

Push Ups (games style)

Last done on 9/30/11.

Annabel

SWOD

Press 5,3,1 (75,85,95%)

 

WOD

50 Double Unders

50 Sit Ups

10 Power Snatches 95#/65#

15 Overhead Squats 95#/65#

30 Double Unders

30 Sit Ups

10 Power Snatches

15 Overhead Squats

10 Double Unders

10 Sit Ups

10Power Snatches

15 Overhead Squats

Starting Monday the noon class will be changing to 12:30 until further notice.

CHRISTINE

SWOD

Max height box jump

 

WOD

3 rounds for time:

400m run

12 Bodyweight deadlifts

21 Box Jumps 24"/20"

Starting Monday the noon class will be changing to 12:30 until further notice.

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