CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

NICOLE

SWOD

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

 

WOD

20 minute AMRAP

400m run

Max Pull Ups

Last Done on 8/8/11.


Double Trouble

SWOD

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

 

WOD

4 rounds for time:

10 Hang Power Snatch 75#/45#

30 Double Unders

10 Thrusters 75#/45#

30 Double Unders

Get Low

SWOD

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

 

WOD

20 minute AMRAP

5 Burpees

10 Ring Push Ups (set rings 1" off ground)

15 Jumping Squats (1" off ground)

Happy Birthday Josh!!!

2 Rounds for time:

13 Knees to Elbows

19 Wall Balls

80 ft Single Arm Overhead Walking Lunges 45#/25# (40ft with each arm)

Rest Day

Team WOD

Be ready for another round of Team WODs today at 8am.

Apparently Wyatt agrees with Rachael, that "CrossFit is Boring!!!"

Happy Birthday Anna!!!

6 Rounds for time:

6 Clapping Push Ups

9 Rolling Wall Balls

10 Kettlebell Swings 55#/35#

12 Box Jumps 24"/20"

CFBA TOTAL

WOD

After a proper warm up you have 3 attempts at each lift to find your 1 rep max. Score is total weight of each max lift combined.

Snatch

Push Jerk

Squat Clean

Bench Press

BASELINE ALL OUT!!!

SWOD

With a 10 minute time limit complete the following

10-20-30-40-50-40-30-20-10

Double Unders (complete each set unbroken)

 

WOD

Baseline (ALL OUT)

400m Run

40 Squats

30 Sit ups

20 Push Ups

10 Pull Ups

 

Use the rest of class to work on skills, and or address mobility issues.

Twice as Nice

SWOD

Wall Ball Maze x3

 

WOD

2 rounds; each round is 10 minutes in length. You have 1 minute to perform as many reps as possible at each station. After the last movement you must run 400 meters, your rest period will begin after you complete the run.

1. Pull Ups

2. Wall Balls

3. Knees to Elbows

4. Box Jumps

5. Push Ups

6. Double Unders

7. Burpees

400m Run

Score is total reps completed.

 

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