CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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.

The Bear Complex

SWOD

Back Squat 5,5,5 (65,75,85%)

 

WOD

5 Rounds NOT for time: Post loads used for each round.

Complete 7 sets of the following sequence, rest as needed between rounds.

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Watch the video for complete rules.

Rest Day

Title Shot

Being a champion is not always who's the best, instead it depends upon who wants it more and who is willing to push past their comfort zone!

Happy Early Birthday Lixet!!!

17 Minute AMRAP

19 Box Jumps 20"/16"

8 Wall Ball Sit Ups

3 Handstand Push Ups

***Don't forget this Saturday will be the 1st CFBA Tag Team Championship!!!***

Pushing Sprints

SWOD

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

 

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.

Last done on 7/21/11.

***Don't forget this Saturday will be the 1st CFBA Tag Team Championship!!!***

Kicker

SWOD

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

 

WOD

5 rounds for time:

200m Run

20 Wall Balls

20 Knees to Elbows

***Don't forget this Saturday will be the 1st CFBA Tag Team Championship!!!***

Happy Birthday Nolan!!!

3 rounds for time:

8 Clean and Jerks 135/95#

9 Chest to Bar Pull Ups

13 Front Squats 135/95#

1 Lap (29m) Burpee Broad Jumps

FRAN

SWOD

Back Squat 5,5,5 (40,50,60%)

 

WOD

21-15-9

Thrusters 95/65#

Pull Ups

Last done 8/22/11

What better way to ring in the New Year than by introducing yourself to Fran (aka the floor)!!!

Rest Day

Happy New Year!!! Free T-shirt to whoever can come up with the best caption for today's pic!

Page 240 of 259

240

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