CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Rest Day

Take at least 30 minutes today to stretch and roll out any tight spots.

 

Having a blast!

Join us at 8am for our weekly Team Workout. Be prepared to try something new and have fun doing so.

ANNIE

SWOD

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

 

WOD

50-40-30-20-10

Double Unders

Sit ups

Annie Sakamoto, one of the original "Nasty Girls", at the 2011 CrossFit Games.

Swole

SWOD

Front Lever Progressions

 

WOD

40-30-20-10

Pull ups

Handstand Push ups

Swagger

SWOD

Shoulder Press 5,3,1 95% of 1 rep max

 

WOD

10!

Kettlebell Swings 2pd/1.5pd

100 yard Sprint

CFHQ WOD

SWOD

Handstand Work - Holds, Freestanding, Walking

 

WOD

AMRAP in 15 minutes

10 Wall balls

10 Toes 2 Bar

10 Box Jumps 24"/20"

Prefontaine

SWOD

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

 

WOD

1600m run

100 Push-ups

800m run

50 Push-ups

400m run

25 Push-ups

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more." - Steve Prefontaine

Rest Day

That was Easy

It's finally the WEEKEND, so lets kick things off with another awesome Team Workout.

Top Heavy

SWOD

Power Clean 3,3,3 90% of 1 rep max

 

WOD

21-18-15-12-9-6-3

Sumo-deadlift High Pull 75#/45#

Push Press 75#/45#

Pull Ups

Push Ups (games style)

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