CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Shoulder 187

SWOD

Split Jerk 5,5,5 (40,50,60%)

 

WOD

AMRAP in 15 minutes

10 Supine Ring Rows

10 Games Style Push Ups

10 Box Jumps 30"/24"

Girls Gone Wild

SWOD

Back Squat 5,5,5 (40,50,60%)

 

WOD

10 Clean and Jerks 135#/95#

50 Double Unders

50 Sit Ups

21 Thrusters 95#/65#

21 Pull Ups

10 Clean and Jerks 135#/95#

Rest Day

Michael enjoying being in "Timeout".

Do Work Son

It's time for another awesome Team Workout! Be ready to have fun and DO WORK.

CrossFit 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.

Back Squat

Press

Deadlift

 

Redline

SWOD

Pull Up/Muscle Up Progressions

 

WOD

AMRAP in 15 minutes

10 Sumo-deadlift High Pulls 75#/45#

10 Knees 2 Elbows

40 yard sprint

Happy Birthday Yesy!

Happy Birthday Yesy!!!

11 Burpee Pull Ups

30 Snatches 75#/45#

19 Kettlebell Swings 2 pood/1.5 pood

80 Double Unders

Baseline

SWOD

Max Height Box Jumps

 

WOD

Baseline x3, rest 3 minutes between rounds.

400m Run

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Technique

SWOD

3 rounds with 1 minute rest between rounds. Each round is 2 minutes long.

Minute 1 perform 30 Knees to Elbows, complete as many Burpees as possible for remainder of minute.

Minute 2 perform 30 Wall Balls, complete as many Burpees as possible for remainder of minute.

Score is number of burpees completed.

 

WOD

5 rounds for time:

5 Thrusters 155#/110#

5 Muscle Ups

400m run

Rest Day

The best part of every workout, is the sense of accomplishment when you finish. Not to mention the fact that we work on becoming better athletes by stretching and working on trouble areas. So take some time today to work on YOUR trouble areas.

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