CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

JACKIE

WOD

1000 meter ROW

50 Thrusters 45#/33#

30 Pull Ups

Last done on 1/20/16.

 

SWOD

Dumbbell Box Step Ups 4x20

Seated Dumbbell Press 4x10


CrossFit Poker Run

**Our Hours Have Changed Today Due to the CrossFit Poker Run.**

**We will be open from 8am - 11am.**


For more info on the Poker Run click HERE.


300

WOD

25 Pull Ups

50 Deadlifts 135#/95#

50 Push Ups

50 Box Jumps 20"/16"

50 Floor Wipers 135#/95#

50 KB Swings 55#/35#

25 Pull Ups

Last done on 3/30/16.

 

SWOD

Single Leg Dumbbell Romanian Deadlifts 3x10 (each leg)



WOD

20 minute Time Cap

800 meter Run

5 rounds

10 Handstand Push Ups

20 One Legged Squats Alternating

800 meter Row


SWOD

Power Clean + Hang Power Clean + Push Jerk (1+1+2)x6   70% of Clean & Jerk


Pushing Annie

WOD

12 Minute Time Cap

50-40-30-20-10

Double Unders

Push ups

**Last done on 6/10/15.

 

SWOD

Chin Ups 4x3 reps  (3 second negative, 3 second concentric, 3 second hold at top)

Reverse Tire Drags 4x50 meters

**For the Chin Ups use a box or jump to the top position. Then take 3 seconds to lower yourself to the bottom position.

**With no pause take 3 seconds to pull yourself back to chin over the bar. Then hold chin over the bar for 3 seconds before beginning the next rep.


WOD

21-18-15-12-9-6-3

Kettlebell Swings 55#/35#

Walking Lunges

Burpees to 6" Target


SWOD

Snatch Balance 5x3


Linchpin Test #1

WOD

400m Run

Fran 75#/55#

400mRun

Fran 75#/55#

400m Run

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

Last done on 9/25/15.

 

SWOD

Dumbbell Box Step Ups 4x20 (10 left/10 right)

Deadlift MAX

WOD

Deadlift 1,1,1,1,1,1,1

*After a proper warm up, take no more than 7 attempts to find a max.


WOD

EMOTM x24

1) Hang Power Snatch + Snatch Balance @ 70% (1+1)

2) 100 meter Sprint

3) Strict Pull Up + Kipping Pull Ups + Chest to Bar Pull Ups  (1+2+3)

4) 30 seconds Double Unders


Front Squat and Bench Press MAX

WOD

Front Squat 1,1,1,1,1,1,1

Bench Press 1,1,1,1,1,1,1

*After a proper warm up, take no more than 7 attempts to find a max.


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