CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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.

Thanksgiving Hangover

Back to the grindstone.

BLACK FRIDAY

***We will be open today at noon.***

Happy Thanksgiving

REST DAY!!!

 

We will be closed today, however we will be open Friday @ noon for a special "Black Friday WOD". So come on by and work off all the turkey and desserts.

Big Time

SWOD

Power Cleans 3,3,3 (70,80,90%)

 

WOD

5 Round, Rest 3 minutes between rounds

5 Squat Cleans 205#/145#

10 Chest 2 Bar Pull Ups

15 Toes 2 Bar

Sprint 40 yards

***We will be closed for Thanksgiving. However we will be open Friday for a special "Black Friday WOD" at noon.***

Page 226 of 241

226

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