CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"Hot Mess"

SWOD

Overhead Squat - Build to a Heavy Single


WOD

2 Rounds:

25 Overhead Squats 115#/85#

35/25 Calorie Assault Bike

"Dead & Company"

**9am Class Only**


WOD

Buy-In: 1 Mile Run

21-15-9

Deadlifts 225#/155#

Box Jump Overs 24"/20"

Toes to Bar

Cash-Out: 1 Mile Run

"Toon Squad"

WOD

In Teams of 3, complete 3 rounds for time:

4 Minutes Calories Bike

3 Minutes Wall Balls

2 Minutes Burpees

"Slam Dunk"

WOD

AMRAP in 15 Minutes:

200 Meter Run

25 Ball Slams 20#/14#

3 Rope Climbs

"Fish Out Of Water"

WOD

2000 Meter Row

10 Rounds of "Heavy Chief" 155#/105#


1 Round of Heavy Chief:

3 Power Cleans

6 Push Ups

9 Squats

"Big Bird"

WOD

AMRAP in 18 Minutes:

20 Dumbbell Snatches 50#/35#

20/15 Calorie Assault Bike

20 Dumbbell Box Step Ups 24"/20"

20 Pull Ups

LABOR DAY

**10am Class Only**


"HORTON"

9 Rounds for Time, In Teams of 2:

9 Bar Muscle Ups

11 Clean & Jerks 155#/105#

50 Yard Buddy Carry

"Three Stooges"

9am - Team Workout

Teams of 3

For Time: (30 minute Cap)

100/70 Calorie Row

100 Box Jump Overs 24"/20"

100 Power Snatches 95#/65#

10 Rope Climbs

100 Power Snatches 75#/55#

100 Box Jump Overs 24"/20"

100/70 Calorie Row

"Squeaky Clean"

SWOD

Build to a Heavy Complex of:

1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean


WOD

3 Rounds for Time:

400 Meter Run

7 Power Cleans 115#/85#

7 Hang Squat Cleans 115#/85#

7 Squat Cleans 115#/85#

"Heavy Metal"

SWOD

Strict Press

*Build to a Heavy Set of 5


WOD

AMRAP in 12 Minutes:

10 Strict Press 95#/65#

25 Double Unders

10 Strict Pull Ups

25 Double Unders

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