CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Double the Fun

100 Double Unders

40 Kettlebell Swings 55#/35#

20 Burpees

50 Double Unders

30 Overhead Lunges 45#/25# plate

15 Handstand Push Ups

100 Double Unders

Kat loves double unders and gives them 2 THUMBS UP!!!

Down and Out

AMRAP in 15 minutes

10 Sumo-deadlift High Pulls 75#/45#

10 Knees to Elbows

40 yard Sprint

Post rounds and weights to comments.

The Other Total

After a proper warm up you get 3 attempts to find your 1 rep max at each lift.

Clean

Bench Press

Overhead Squat

Post loads and total to comments.

Booty Fab

3 Rounds for time:

400m Run

15 Front Squats 95#/65#

30 Walking Lunges

Last Done on 9/20/12.


Rest Day

Rest Day....and as always be sure to roll out, stretch, and or try what K-Star is up to.....If you're brave enough.

Title Defense

***The 8am and 9am classes are canceled.***

***Team WOD will be at 10am.***

We will be grilling after the workout so bring a side dish, meat, or donate to the "MEAT FUND." And as always BRING your A-GAME as the CFBA TAG TEAM CHAMPIONSHIP is back on the line!!!

Happy Early Birthday Missy!!!

SWOD

100m Sprints x5; Rest 2 minutes between attempts.

Perform a 5 burpee penalty for each run that is not within 2 seconds of your fastest sprint.

 

WOD

4 Rounds for time:

7 Chest 2 Bar Pull Ups

19 Push Ups (games style)

7 Dumbbell Hang Squat Cleans 40#/25#

6 Dumbbell Push Press 40#/25#

ISABEL

SWOD

AB Rollout x15 and/or Wall Climbs x15

 

WOD

30 Snatches 135#/95#

Last done on 9/29/11.

***The 8am and 9am classes are canceled for this weekend only.***

This Weekends Team WOD will be pushed back to 10am. Bring a side dish, meat, or donate to the "MEAT FUND" as we will be cooking out after the workout. And as always BRING your A-GAME as the CFBA TAG TEAM CHAMPIONSHIP is back on the line!!!

 

Quatros

SWOD

Snatch 5,5,5 (40,50,60%)

 

WOD

4 rounds for time:

4 Muscle Ups

40 Double Unders

400m Run

BOOM

SWOD

Handstand Holds x3, or Handstand Walk Practice

 

WOD

AMRAP 5 minutes

10 Hang Power Snatch 75#/45#

10 Ring Push Ups

Rest 2 minutes; then AMRAP in 8 minutes.

10 Overhead Squats 75#/45#

15 Walking Lunges 40#/20# Dumbbells

20 yard Sprint

Page 218 of 246

218

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