CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Rest Day

Maximize your rest days with mobility work and getting out for a jog.

Team/Game WOD

***Saturday class times are as follows.***

8am - Team WOD

9am - Intro Class

10am CrossFit Games Open Workout

Following the 10am class we will have a cookout. We encourage everyone come join in on the fun and bring your favorite side dishes or beverage of choice.


Happy Birthday Robin!!!

WOD

28 minute AMRAP

9 Pull Ups

16 Double Unders

13 Overhead Squats 95#/65#

Running Grace

SWOD

Snatch Balance 5,5,5 (65,75,85%)

 

WOD

3 Rounds for time:

400m Run

10 Clean and Jerks 135#/95#

HQ WOD

SWOD

Push Jerk 5,5,5 (65,75,85%)

 

WOD

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

Walking Lunges 100'

L-Pull ups

Sit Ups

Triple Dipped

SWOD

Max reps 1 minute of each exercise with 1 minute rest between.

Back Squat 135/95, Knees to Elbows, Burpees

WOD

1200m Run

60 Ring Dips

800m Run

30 Ring Dips

400m Run

10 Ring Dips

Last Done 8/24/11


 

Jello

SWOD

Hang Squat Clean 5,5,5 (65,75,85%)

WOD

5 Rounds

100m Sprint

30 Jumping Squats

10 Deadlifts 225/155#

Last Done 8/15/11


 

Rest Day

Maximize your rest days with mobility work and getting out for a jog.

Happy Birthday Amber!!!

***Saturday class times are as follows.***

8am - Amber's Surprise Birthday WOD!!!

9am - Intro Class

10am CrossFit Games Open Workout

Following the 10am class we will have a cookout. We encourage everyone come join in on the fun and bring your favorite side dishes or beverage of choice.


Happy Birthday Brad!!!

SWOD

Pull Up/Muscle Up Progressions

 

WOD

3 Rounds for time:

9 Manmakers 40#/25#

19 Sit Ups

7 Box Jump Hurdles 24"/20"

5 Burpee Broad Jumps 6'/4' (must use only 1 mat...TURN & BURN!)

Here is a quick video explanation of a Manmaker.

***Saturday class times are as follows.***

8am - Team WOD

9am - Intro Class

10am CrossFit Games Open Workout

Following the 10am class we will have a cookout. We encourage everyone come join in on the fun and bring your favorite side dishes or beverage of choice.

Page 211 of 236

211

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit