CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

OC Throwdown

SWOD

Ab roll out x15 or Wall Climb x15

 

WOD

4 Rounds for time

5 HSPU

10 OHS

15 Pull ups

 

Skill Day

SWOD

Press 3,3,3 (70,80,90%)

 

WOD

Work on a skill that you are having problems with, or just want some practice on.

 

AIR FORCE

SWOD

Pull Up/Muscle Up progressions/Weighted Pull Ups

 

WOD

With a 20 minute time limit complete the following. Men use 95# barbell women use 65#.

20 Thrusters

20 Sumo-deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

On the call of 3-2-1 Go you must first complete 4 burpees. At the top of every minute you must stop and complete 4 burpees. You are allowed to finish a rep if you are in the middle of it during the call of the next minute, otherwise you must stop and immediately start your burpees.

Happy Birthday Chris!!!

SWOD

Back Squats 3,3,3 (70,80,90%)

 

WOD

3 Rounds for time

8 Pull ups

9 Burpees with a Lateral Jump over a 45# plate

16 Pistols

11 Wall Balls

Rest Day

Rest Day

 

Take some time to work on mobility or go for a run.

Team Workout

Be ready for another awesome Team Workout! See you all there!

Snatch

SWOD

Deadlift 5,5,5 (65,75,85%)

 

WOD

Every minute on the minute for 15 minutes perform 2 snatches.

Post loads to comments.

Shoulder Love

SWOD

3 rounds with 1 minute rest between rounds. Each round is 2 minutes long.

Minute 1 perform 15 Handstand Push Ups, complete as many Sit ups as possible for remainder of minute.

Minute 2 perform 15 Pull Ups, complete as many Sit Ups as possible for remainder of minute.

Score is number of sit ups completed.

 

WOD

3 rounds for time

20 Push Press 95#/65#

20 KTE

20 Push ups

20 Double unders

 

Last done on 8/26/11

Happy Early Birthday Jerry!!!

SWOD

Press 5,5,5 (65,75,85%)

 

WOD

4 Rounds for time:

8 Pull Ups

8 Burpee Box Jumps 24"/20"

8 Toes 2 Bar

8 Walking Lunges 95#/65# (barbell held on back NOT overhead)

Death by 10 Meters

SWOD

With a 10 minute time limit complete the following

10-20-30-40-50-40-30-20-10

Double Unders (complete each set unbroken)

 

WOD

Start with 2 cones set 10 meters apart.

1st minute sprint 10 meters, 2nd minute sprint 20 meters....continue until you can no longer complete the required sprint within 1 minute.

Page 237 of 257

237

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