CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Commitment

SWOD

Snatch 5,3,1 (75,85,95%)

 

WOD

400m Run

30 Deadlifts 135#/95#

400m Run

20 Hang Power Cleans 135#/95#

400m Run

10 Thrusters 135#/95#

"We will not waver, we will not tire, we will not falter, and we will not fail." - George W. Bush

 

Rest Day

It's time for RECOVERY again. Roll out and work on mobility issues.

GAMEDAY

Saturday class times are as follows, 8am - Team WOD, 9am - Intro Class, 10am CrossFit Games Open Workout. Following the 10am class we will have a cookout. Everyone come join in on the fun and bring your favorite side dishes or beverage of choice. And as always....remember to SMILE while doing your BURPEES!!!!

Come focused and leave NOTHING in the tank.

PROVE YOUR FITNESS!

 

2012 CrossFit Games Open WOD #1

SWOD

Muscle Up/Pull Ups Progressions

 

WOD

AMRAP in 7 minutes:

Burpees

If you signed up for the games and are wanting to get your score validated, then get with a trainer.

***This week marks the begining of the 2012 CrossFit Games!!! If you are still interested in competing click here and register.***

Saturday class times are as follows, 8am - Team WOD, 9am - Intro Class, 10am CrossFit Games Open Workout. Following the 10am class we will have a cookout. Everyone come join in on the fun and bring your favorite side dishes or beverage of choice. And as always....remember to SMILE while doing your BURPEES!!!!

Box Jump Annie

SWOD

Hang Power Clean 3,3,3 (70,80,90%)

 

WOD

50-40-30-20-10

Box Jump 20"/16"

Sit Ups

***This week marks the begining of the 2012 CrossFit Games!!! If you are still interested in competing click here and register.***

Saturday class times are as follows, 8am - Team WOD, 9am - Intro Class, 10am CrossFit Games Open Workout. Following the 10am class we will have a cookout. Everyone come join in on the fun and bring your favorite side dishes or beverage of choice. And as always....remember to SMILE while doing your BURPEES!!!!

 

Silverback

SWOD

Max reps in 2 minutes of each; rest 1 minute between each.

Handstand Push Ups, Pull Ups, Double Unders

 

WOD

21-15-9

Push Press 95#/65#

Sumo-deadlift High Pull

Burpees

***This week marks the begining of the 2012 CrossFit Games!!! If you are still interested in competing click here and register. We will be holding a class on Saturday for all to complete the WOD. Stay tuned for class times***

Momentum

SWOD

Push Jerk 3,3,3 (70,80,90%)

 

WOD

4 rounds for time:

400m run

10 Squat Cleans 135#/95#

20 Toes to Bar

***This week marks the begining of the 2012 CrossFit Games!!! If you are still interested in competing click here and register. We will be holding a class on Saturday for all to complete the WOD. Stay tuned for class times***

Wrecking Ball

SWOD

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

 

WOD

30-20-10 of the following:

Wall Ball 20#/14#

Med Ball Clean

Mountain Climbers (hands on med ball, front foot off ground and back leg extended fully)

Single Arm Slam Ball Alternating

***This week marks the begining of the 2012 CrossFit Games!!! If you are still interested in competing click here and register. We will be holding a class on Saturday for all to complete the WOD. Stay tuned for class times***

Rest Day

Use this day to work on mobility issues. Use a PVC/foam roller or lacrosse ball to roll out all tight spots.

Team Workout

After this weekend we may be suspending Team Workouts or rescheduling them depending upon attendance. Starting next week we will be holding the 2012 CrossFit Games Open workouts on Saturday. If you signed up for the Games and are unable to attend the Saturday class, please get with one of the trainers to schedule a time for your workout to be judged.

Page 217 of 240

217

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