CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

TOP HEAVY

WOD

18 minute AMRAP:

9 Power Cleans 155#/105#

12 Strict Handstand Push Ups

9 Front Squats 155#/105#

12 Strict Pull Ups

SHUT DOWN

WOD

Every 4 minutes for 6 rounds:

12 Alternating Dumbbell Snatches 50#/35#

12 Burpees over the Dumbbell

12 x 10 Meter Shuttles

* Score is slowest round.

MUMBO JUMBO

9am - WOD

In Teams of 3 complete the following:

30 Minute TIME CAP.

3 Rounds

30 Deadlifts 95#/65#

30 Hang Power Cleans 95#/65#

30 Push Jerks 95#/65#

100/70 Calories Assault Bike

2 Rounds

30 Deadlifts 135#/95#

30 Hang Power Cleans 135#/95#

30 Push Jerks 135#/95#

100/70 Calories Assault Bike

1 Rounds

30 Deadlifts 175#/125#

30 Hang Power Cleans 175#/125#

30 Push Jerks 175#/125#

TWENTY SOMETHING

WOD

20 Minute AMRAP:

30 Overhead Squats 95#/65#

30 Box Jumps 24"/20"

30 Toes to Bar

30/21 Calories Rowed

CROP TOP

WOD

5 Rounds:

21 Wall Balls 20#/14#

200 feet Kettlebell Farmers Carry 53#/35#

9 Strict Handstand Push Ups

SOLE CYCLE

WOD

AMRAP in 5 minutes:

15 Bar Facing Burpees

21 Power Clean 155#/105#

21/15 Calories Assault Bike

Rest 5 Minutes, Then AMRAP in 5 minutes:

15 Bar Facing Burpees

21 Power Clean 135#/95#

21/15 Calories Assault Bike

Rest 5 Minutes, Then AMRAP in 5 minutes:

15 Bar Facing Burpees

21 Power Clean 115#/85#

21/15 Calories Assault Bike

DOUBLE BUBBLE

WOD

AMRAP in 15 minutes:

25 Double Unders

5 Power Snatches 135#95#

25 Double Unders

5 Bar Muscle Ups

 

FUNNY BONE

SWOD

Front Squat - work up to a heavy single


WOD

21-15-9

Kettlebell Swing 70#/53#

Box Jump Over 24"/20"

Front Squat 135#/95#

OVER EASY

9am - WOD

Buy In: 50/35 Calories Assault Bike

3 rounds

21 Chest to Bar Pull-ups

15 Overhead Squats 115#/80#

9 Power Clean & Jerks 115#/80#

 

WET FLOOR

WOD

In Teams of 2 complete the following:

20 Minute AMRAP:

75 Wall Balls 20#/14#

60 AbMat Sit-Ups

45/30 Calories Rowed

30 Burpee Box Jump Overs 24"/20"

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