CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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.

Top Heavy

SWOD

Power Clean 3,3,3 90% of 1 rep max

 

WOD

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

Sumo-deadlift High Pull 75#/45#

Push Press 75#/45#

Pull Ups

Push Ups (games style)

ISABEL

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

Isabel

30 Snatches 135#/95#

CFHQ WOD

SWOD

Weighted Pull Ups 3,3,3 90% of 1 rep max

 

WOD

5 rounds for time:

35 Double Unders

200m run

***Don't forget to set your DVR tonight, ESPN 2 will be airing the 2011 CrossFit Games at 7pm. Tonight will feature the final day of workouts, so be sure to tune in.***

Lightweight

SWOD

Max reps in 2 minutes of the following, rest 1 minute between each.

Push Ups, Box Jumps 20"/16", Wall ball

 

WOD

AMRAP 5 minutes

5 Muscle Ups

5 Clean and Jerks 155#/105#

 

Rest 3 minutes, then AMRAP 5 minutes

3 Deadlifts 275#/175#

6 Handstand Push Ups (hands on 25# plate, touch head to floor)

***Don't forget to set your DVR Wednesday night, ESPN 2 will be airing the 2011 CrossFit Games at 7pm. This Wednesday will feature the final day of workouts, so be sure to tune in.***

2011 CrossFit Games Open WOD 4

SWOD

Front Squat 3,3,3 90% of 1 rep max

 

WOD

AMRAP 10 minutes

60 Bar Facing Burpees

30 Overhead Squats 95#/65#

10 Muscle Ups

 

Rest Day

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