CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

400 meter Run

21 Thrusters 95#/63#

21 Pull Ups

400 meter Run

15 Power Snatches 135#/93#

15 Chest to Bar Pull Ups

400 meter Run

9 Clean & Jerks 185#/133#

9 Muscle Ups

400 meter Run


DEATH by 10 METERS

WOD

Start with 2 cones set 10 meters apart.

1st minute sprint 10 meters, 2nd minute sprint 20 meters....continue until you can no longer complete the required sprint within 1 minute.

Last done on 8/19/15.

 

SWOD

Press 10,5,5,5,5

Back Squat 10,5,5,5,5


Team Workout

9am - Team Workout

In Teams of 2 complete the following:

20 minute Time Cap.

100 Goblet Squats 55#/35# , Partner holds barbell OVERHEAD 95#/63#

100 Kettlebell Swings 55#/35# , Partner holds barbell in FRONT RACK 95#/63#

100 Wall Balls , Partner holds barbell in DEADLIFT 95#/63#

100 Shoulder to Overhead 95#/63# , Partner holds L-sit/Tuck-sit (knees cannot drop below hip crease)


10am - Open Gym


WOD

3 Rounds for Time

20 Walking Lunges

20 KB Snatch Left Arm 55/35

20 Walking Lunges

20 KB Snatch Right Arm 55/35


SWOD

Deadlift 5x5 (moderate)

WOD

EMOTM x24

1) Snatch + Hang Snatch

2) 5 Muscle Ups

3) 50 Double Unders

The Man

WOD

7 minute AMRAP

3,6,9,12,15,18,21...continue on in increments of 3 until time expires

Hang Squat Clean 135#/93#

Lateral Burpees

Last done on 5/26/15.

 

SWOD

Shoulder Taps 40 reps

Wall Walks 20 reps


6 Pack Helen

WOD

3 Rounds for Time

400m Run

21 KB Swings

12 T2B

Last Done on 7/12/16.

 

SWOD

5 rounds NOT for time, rest 1 minute between

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Second Hollow Hold



WOD

15 minute Time Cap.

3 rounds

10 Box Jump Overs 24"/20"

20 Pull Ups

30 Wall Balls

400 meter Run


SWOD

Bench Press 4x10 @ 65%

Back Squat 20,10,10 @ 60%


Team Workout

9am - Team Workout

In teams of 3 complete the following.

24 minute Time Cap.

400 meter Run, 30 Power Cleans 95#/63#, 10 Rope Climbs

400 meter Run, 30 Power Cleans 135#/93#, 10 Rope Climbs

400 meter Run, 30 Power Cleans 165#/113#, 10 Rope Climbs

400 meter Run. 30 Power Cleans 185#/123#, 10 Rope Climbs


10am - Open Gym


WOD

10-8-6-4-2

Thrusters 155#/103#

Muscle Ups


SWOD

Deadlift 5,5,5,5,5 (work up to a moderately heavy weight)


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