CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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

CFHQ WOD

SWOD

Handstand Work - Holds, Freestanding, Walking

 

WOD

AMRAP in 15 minutes

10 Wall balls

10 Toes 2 Bar

10 Box Jumps 24"/20"

Prefontaine

SWOD

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

 

WOD

1600m run

100 Push-ups

800m run

50 Push-ups

400m run

25 Push-ups

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more." - Steve Prefontaine

Rest Day

That was Easy

It's finally the WEEKEND, so lets kick things off with another awesome Team Workout.

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