CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CAMERON

WOD

50 Walking Lunges

25 Chest to Bar Pull Ups

50 Box Jumps 24"/20"

25 Triple Unders

50 Back Extensions

25 Ring Dips

50 Knees to Elbows

25 Two for One Wall Balls

50 Sit Ups

5 Rope Climbs

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012,when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.


SWOD

Bench Press 3,3,3 (74,79,84%)

Deadlift 3,3,3 (74,79,84%)


WOD

15 Minute Time Cap

3 Rounds for time;

60 Double Unders

30 Kettlebell Swings 55#/35#

15 Burpee Pull Ups


 

 

TRUE GRIT

SWOD

Every 2 minutes, for 6 rounds:

1 Power Clean + 1 Hang Power Clean + 1 Jerk


WOD

2000 Meter Row

Starting at 1:00 perform 1 Thruster 95#/63#, add 1 rep every minute after.

*Continue until all 2000 Meters are completed or you are unable to complete thrusters in the given minute.


SWOD

Press 3,3,3 (74,79,84%)

Back Squat 3,3,3 (74,79,84%)


WOD

12 minute AMRAP

3 Power Cleans 185#/123#

6 Deficit Handstand Push Ups 4"/2"

200 Meter Run


Team Workout

9am - Team Workout

In Teams of 2-3 complete the following.

12 Minute AMRAP

2000 Meter Row

200 Double Unders

MAX Snatches 135#/93#

Rest 2 minutes, then 12 Minute AMRAP

2000 Meter Row

200 Double Unders

MAX Wall Balls


FUNCTIONAL FRIDAY

WOD

4 rounds, NOT FOR TIME:

10 Chinese Rows (moderate weight)

10 Sandbag Front Squats (hold in front rack or bear hug)

50ft Tire/Sled Drag (HEAVY)

400 Meter Run

*Perform in any order.


WOD

EMOTM x24

1) 40ft Handstand Walk

2) 50 Double Unders

3) 120ft Kettlebell Farmers Carry


SWOD

Bench Press 5,5,5 (69,74,79%)

Deadlift 5,5,5 (69,74,79%)


WOD

21-15-9

Dumbbell Front Rack Lunges 50#/35#

Burpees


Linchpin Test #1

SWOD

EMOTM x10

Odd - 200 Meter Run

Even - 5 Power Cleans (Touch N Go)


WOD

400m Run

Fran 75#/55#

400mRun

Fran 75#/55#

400m Run

(Fran is 21-15-9 of thrusters and pullups)

Last done on 7/10/17.


SWOD

Press 5,5,5 (69,74,79%)

Back Squats 5,5,5 (69,74,79%)


WOD

10 Minute AMRAP

3 Ring Muscle Ups

6 Box Jump Overs 24"/20"

9 Alternating Dumbbell Snatches 50#/35#


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