CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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

Rest Day

Rest Day. Be sure to take advantage of the rest day...recuperate and shave down those callouses.

Weekend Surprise!!!

Come on in for a surprise workout!!! Regular class at 8:00am and Free Intro to CrossFit at 9:00am.

Break Time!!!

SWOD

Weighted Pull Ups 5,5,5

 

WOD

4 rounds for time: with 2 minute rest between rounds

10 Squat Snatch 115#/80#

20 Overhead Lunges 45#/25#

30 Knees to Elbows

40 Double Unders

 

 

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"

Page 211 of 216

211

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