CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Baby Got Back

SWOD

Back Squat 3,3,3 (70,80,90%)

 

WOD

3 Rounds max reps in a minute at each station. You may start at any station.

Calories Rowed

Knees to Elbows

Jumping Squats 1"

Pull Ups

Walking Lunges

Rest 1 minute between rounds.

Our normal Saturday class times are cancelled but we will be doing a special Christmas Eve WOD at 10am, so feel free to stop in and have some fun.

Death by Squat Clean

SWOD

Wall Ball Maze x3

 

WOD

Minute 1 perform 1 squat clean (135#/95#), minute 2 perform 2 squat cleans...continue until you can no longer perform the necessary squat cleans in the minute allowed.

Happy Birthday Mike

Happy Birthday Mike!!!

 

AMRAP in 25 minutes:

9 Wall Climbs

11 Hang Power Cleans 95#/65#

22 Kettlebell Swings 55#/35#

1 Lap (59 meters) Overhead Lunge Walk 45#/25#

Franesque

SWOD

Press 3,3,3 (70,80,90%)

 

WOD

10!

Thrusters 95#/65#

Pull Ups

KELLY

SWOD

Deadlift 3,3,3 (70,80,90%)

 

WOD

5 Rounds for time:

400m Run

30 Box Jumps 24"/20"

30 Wall Balls

Rest Day

The Calm

The New Year is coming very soon.....and it will bring a new era of Team Workouts here at CFBA. So come in today and see what the New Year will hold for all of us.

Do you have what it takes to become a champion?

Work That Snatch

SWOD

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

 

WOD

AMRAP in 7 minutes

9 Snatch Deadlifts 95#/65#

6 Hang Power Snatch

3 Overhead Squats

Rest 3 minutes then

AMRAP in 5 minutes

Snatch 115#/80#

I am CrossFit

SWOD

Ab Rollout x15, Wall Climb x15

 

WOD

3 Rounds for time

400m Run

15 Pull Ups

7 Hang Power Cleans 135#/95#

Last Done on 8/1/11

Full Throttle

SWOD

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

 

WOD

5 Rounds for time

20 Burpees

50 Double Unders

400m Run

Page 214 of 231

214

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