CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

ELIZABETH

SWOD

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

 

WOD

21-15-9

Cleans 135#/95#

Ring Dips

Butter Bean

SWOD

Ab Rollout x15, Wall Climb x15

 

WOD

3 rounds for time:

100ft Walking Lunges

50 Squats

100ft Burpee Broad Jumps

50 Sit ups

100ft Farmer Walk 35#/15# (pinch grip)

50 Double Unders

2010 South Central Sectionals WOD 3

SWOD

Back Squat 5,5,5  (40,50,60%)

 

WOD - There is a 20 minute time limit so scale loads as necessary.

200m run

25 Snatches 75#/45#

25 Kettlebell Swings 1.5/1 pood

25 Overhead Squats 75#/45#

25 Box Jumps

25 Sumo-deadlift High Pulls 75#/45#

25 Wall Balls

25 Thrusters 75#/45#

200m run

Rest Day

Team Work

Come on in at 8am for another fun Team WOD, or stop by at 9am for our Intro to CrossFit class. Also I encourage everyone to come on out to Owasso and help us raise money for Ryder, for more detail click the link on the right sidebar.

 

Filthy Fifties

SWOD

Squat Cleans 5, 3, 1 95% of 1 rep max

 

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


Unstoppable

SWOD

Weighted Pullups 5, 3, 1

 

WOD

21-15-9

OHS 95/65#

Pull Ups

 

 

Happy Birthday Daryl

SWOD

Half Pint Tricks!!! Work on whatever body-weight skills that you may need help with, and spend at least 10 minutes on mobility and rolling out.

 

WOD

AMRAP 15 minutes

10 Knees to Elbows

12 Ring Dips

19 Double Unders

7 Handstand Push-ups

4 Body-weight Deadlifts

 

Happy birthday Daryl!!!

BEASTMODE

SWOD

Thrusters 5,3,1 95% of 1 rep max

 

WOD

100 Thrusters for time 95#/65#

Each time the bar touches the ground or rests for more than 5 seconds, you must complete a 400m run

New jump ropes are in!!! Be sure to ask your coach about how to get yours.

 

Legs of Steel II

SWOD

OHS 5,3,1 95% of 1 rep max

 

WOD

3 rounds for time:

400m run

20 Box Jumps 24"/20"

20 Burpees

20 Jumping squats (full squat then jump to target 12" above standing reach)

20 Walking lunges

20 Wall balls

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