CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Rest Day

Maximize your rest days with mobility work and getting out for a jog.

Happy Birthday Amber!!!

***Saturday class times are as follows.***

8am - Amber's Surprise Birthday WOD!!!

9am - Intro Class

10am CrossFit Games Open Workout

Following the 10am class we will have a cookout. We encourage everyone come join in on the fun and bring your favorite side dishes or beverage of choice.


Happy Birthday Brad!!!

SWOD

Pull Up/Muscle Up Progressions

 

WOD

3 Rounds for time:

9 Manmakers 40#/25#

19 Sit Ups

7 Box Jump Hurdles 24"/20"

5 Burpee Broad Jumps 6'/4' (must use only 1 mat...TURN & BURN!)

Here is a quick video explanation of a Manmaker.

***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. We encourage everyone come join in on the fun and bring your favorite side dishes or beverage of choice.

Filthy Fifties

SWOD

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

 

WOD - can scale to either "Dirty 30's" or "Terrible 20's"

50 Box Jumps 24/20"

50 Jumping Pullups

50 KB Swings 1 pood/.5 pood

50 Lunges

50 KTE

50 Push Press 45/33#

50 Back Ext

50 Wall Balls

50 Burpees

50 Double Unders

Last Done On 10/14/11

Killing It

SWOD

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

 

WOD

5 Rounds for time; Rest 2 minutes between rounds.

10 Overhead Squats 135#/95#

10 Toes 2 Bar

40 Yard Sprint

Happy Birthday Serena!!!

SWOD

2 minute L-sit Hold, Handstand Hold x3

 

WOD

6 Rounds for time:

7 Deadlifts 95#/65#

9 Hang Power Cleans 95#/65#

16 Lateral Jumps over Barbell

3 Burpee Clean & Jerks 95#/65# **

**Perform burpee next to barbell, then perform clean & jerk.

Happy Belated Birthday Jacob!!!

SWOD

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

 

WOD

19 minute AMRAP:

3 Wall Climbs

11 Pull Ups

9 Jumping Lunges

9 Box Jumps 24"/20"

3 Clapping Push Ups

Team WOD

***Saturday class times are as follows.***

8am - Team WOD......This Weekend the Tag Team Championship is back on the line!!!

9am - Intro Class

10am CrossFit Games Open Workout

Following the 10am class we will have a cookout. We encourage everyone come join in on the fun and bring your favorite side dishes or beverage of choice. And remember to work that SNATCH!!!

Tonight March 3rd @ 7:00pm, come watch Jacob compete in the "Mid America San Shou Season Opener."

The fights will be held at Hicks Park Community Center at 3443 South Mingo Rd. Tickets are $25-30 at the door.

 

????

WOD

Hang Power Clean 5,3,1 (75,85,95%)

 

WOD

4 Rounds for time:

20 Overhead Lunges 45#/25#

10 Overhead Squats 75#/45#

400m Run

This Saturday night March 3rd @ 7:00pm, come watch Jacob compete in the "Mid America San Shou Season Opener."

The fights will be held at Hicks Park Community Center at 3443 South Mingo Rd. Tickets are $25-30 at the door.

 

***Saturday class times are as follows.***

8am - Team WOD......This Weekend the Tag Team Championship is back on the line!!!

9am - Intro Class

10am CrossFit Games Open Workout

Following the 10am class we will have a cookout. We encourage everyone come join in on the fun and bring your favorite side dishes or beverage of choice. And remember to work that SNATCH!!!

 

2012 CrossFit Games Open WOD #2

SWOD

Double Under Ladder 10-20-30-40-50-40-30-20-10

 

WOD

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Click here for rules and standards.

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


Page 221 of 246

221

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