CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

????

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.


Jacked

SWOD

Push Jerk 5,3,1 (75,85,95%)

 

WOD

21-15-9

Chest to Bar Pull Ups

Handstand Push Ups (with hands on 25# plates for extra ROM)

Fortitude

SWOD

Turkish Get Up x10

 

WOD

20-15-10-5-10-15-20

Kettlebell Swings 70#/55#

Ring Dips

Pistols

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***

Page 222 of 246

222

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