CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"300"

SWOD

Weighted Pull-ups 5,5,5

 

WOD

25 Pull-ups

50 Deadlifts 135#/83#

50 Push-ups

50 Box Jumps 20"/16"

50 Floor Wipers 135#/83#

50 Kettlebell Swings 1.5 pood/1 pood

25 Pull-ups

 

Are you Spartan tough???

Pushing Sprints

SWOD

AMRAP 2 minutes with 1 minute rest between exercises.

Double Unders, Burpees, Box Jumps 20"/16"

 

WOD

150 Push-ups for time

Everytime you rest sprint 40 yards. You may rest in the up position, but resting at the bottom results in an immediate 40 yard sprint.

Nasty Girls

SWOD

Squat Cleans 5,5,5 80% 1 rep max

 

WOD

3 Rounds for time:

50 Squats

7 Muscle Ups

10 Hang Power Cleans 135#/83#

TRACK MEET

SWOD - There will be no SWOD for today.

 

WOD

1600m run

80 Kettlebell Swings 1.5 pood/1 pood

1200m run

60 Kettlebell Swings

800m run

40 Kettlebell Swings

400m run

20 Kettlebell Swings

OHS, T2B

SWOD

Press 5,5,5 80% 1 rep max

 

WOD

15-12-9

Overhead Squats 155#/95#

Toes to Bar

 

This is still one of the many CrossFit "Gold Standards"  that eludes me to this day.

Rest Day

Be prepared to have fun this week, so drink lots of water and be prepared to give it 110% all week.

 

Rest Day

Spend time with family and friends....them let's hit it hard again on Monday!!!

 

The future site of many good things to come!

NOT SO FAST

SWOD

Deadlift 5,5,5 80% of 1 rep max

 

WOD

5 minute AMRAP:

9 Deadlifts 135#/80#

6 Hang Power Cleans 135#/80#

3 Push Press 135#/80#

 

Rest 2 minutes, then 7 minute AMRAP of the following.

6 Push-ups (games style)

9 Box Jumps 20"/16"

12 Walking Lunges

 

Run, Squat, KTE

SWOD

Ab Rollout x 15 then Max Double Unders in 2 minutes

 

WOD

5 rounds for time:

400 meter run

40 Squats

20 Knees to Elbows

HSPU, Squat Clean, Box Jump

SWOD

Push Press 5,5,5 80% of 1 rep max

 

WOD

12 Minute AMRAP

3 Handstand Push Ups

6 Squat Cleans 155#/95#

9 Box Jumps 24"/20"

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