CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"SHAKE WEIGHT"

9am - Workout

3 Rounds for Time:

800 Meter Run

21 Toes to Bar

30 Dumbbell Snatches 50#/35#

"SICKO MODE"

WOD

21-15-9

Row Calories

Bike Calories

Then Immediately into

21 Hang Squat Clean Thrusters 135#/95#

*Women complete 15-12-9 Machine Calories

"SHRUTE FARMS"

SWOD

Deadlift 3-2-1

*Build to a heavy set of each.

 

WOD

AMRAP in 14 minutes:

100 Meter Farmers Carry 50#/35#

30 AbMat Sit Ups

100 Meter Farmers Carry 50#/35#

15 Deadlifts 205#/145#

"NANCY"

WOD

5 Rounds for Time

400m Run

15 OHS 95/63#

Last Done On 5/8/18.

"WATER BREAK"

WOD

AMRAP in 4 minutes:

27 Hang Power Cleans 95#/65#

27 Lateral Burpees over Barbell

27/21 Calorie Row

Rest 4 Minutes, Then AMRAP in 4 Minutes:

21 Hang Power Cleans 115#/95#

21 Lateral Burpees over Barbell

21/15 Calorie Row

Rest 4 Minutes, Then AMRAP in 4 Minutes:

15 Hang Power Cleans 135#/95#

15 Lateral Burpees over Barbell

15/12 Calorie Row

"JACK DANIELS"

SWOD

1 Pausing Front Squat + 1 Front Squat

*Build to a heavy set.


WOD

1000 Meter Run

50 Thrusters 45#/35#

30 Pull Ups

"WALMART"

9am - Team Workout

Teams of 3:

AMRAP in 30 minutes:

12/9 Calorie Bike

10 Medicine Ball Squat Jumps 30#/20#

5 Power Clean and Jerks

1st 6 rounds @ 95#/65#

2nd 6 rounds @ 115#/85#

3rd 6 rounds @ 135#/95#

4th 6 rounds @ 155#/105#

"EL NINO"

WOD

1 Mile Run

50 Dumbbell Snatches 50#/35#

400 Meter Run with Dumbbell 50#/35#

30 Pull Ups

20 Burpee Box Jumps 24"/20"

"MANO Y MANO"

WOD

Class divides into 2 teams

3 rounds:

Team 1 - Row Calories

Team 2 - 400 Meter Sled Drag

*Teams switch when sled gets back. Score is total Calories Rowed.

"BARTENDER"

SWOD

1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats

*Build to a heavy set.


WOD

AMRAP in 10 Minutes:

12 Deadlifts 115#/85#

9 Overhead Squats 115#/85#

6 Hang Power Snatches 115#/85#

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