CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Deadlift 5,5,5  (40,50,60%)


WOD

EMOTM x20

1) 5 Right Arm Dumbbell Overhead Squats 50#/35#

2) 10 Chest to Bar Pull Ups

3) 5 Left Arm Dumbbell Overhead Squats 50#/35#

4) 20 V-Ups


SWOD

Press 5,5,5  (40,50,60%)

Front Squat 5,5,5  (40,50,60%)


WOD

15 Minute Time Cap

400 Meter Run

21-15-9

Wall Balls

Burpee Box Jump Overs 24"/20"

400 Meter Run

Team Workout

9am - Team Workout

In teams of 4 complete the following.

2 People work while 2 rest.

4 Rounds for time.

100 Meter Tire Flip (as a team)

400 Meter Run (as a team)

100 Meter Overhead Single Arm KB Carry 55#/35# (each athlete)

400 Meter Run (as a team)


CrossFit Games Open 18.4

If you are registered for the Open please make sure that you have a judge to count your reps. Otherwise your score will not be validated. If you did not sign up for the Open then you will still need to sign up for a Heat time if you are coming in the evening since have a limited floor space.

Friday Night Lights will begin at 5:15pm. Doors will open at 5pm...come in warm up and be ready to go when your Heat comes around.

 

RX'd - 9 Minute TIME CAP

21 Deadlifts 225#/155#

21 Handstand Push Ups

15 Deadlifts 225#/155#

15 Handstand Push Ups

9 Deadlifts 225#/155#

9 Handstand Push Ups

Then

21 Deadlifts 315#/205#

50ft Handstand Walk

15 Deadlifts 315#/205#

50ft Handstand Walk

9 Deadlifts 315#/205#

50ft Handstand Walk

 

Scaled - 9 Minute TIME CAP

21 Deadlifts 135#/95#

21 Hand-release Push Ups

15 Deadlifts 135#/95#

15 Hand-release Push Ups

9 Deadlifts 135#/95#

9 Hand-release Push Ups

Then

21 Deadlifts 185#/135#

50ft Bear Crawl

15 Deadlifts 185#/135#

50ft Bear Crawl

9 Deadlifts 185#/135#

50ft Bear Crawl


SWOD

EMOTM x9

Snatch Deadlift + Hang Snatch Pull + Hang Snatch (1+2+1)


WOD

NOT FOR TIME

3 rounds

400 Meter Run

80ft Handstand Walk

50 Double Unders


SWOD

Bench Press 5,3,1  (75,80,85%)

Deadlift 5,3,1  (75,80,85%)


WOD

21-15-9

Hang Power Clean 115#/83#

Pull Ups


SWOD

EMOTM x12

Odd - 5 Handstand Push Ups

Even - 5 Ring Dips


WOD

4 Rounds of the Following:

3 Minute AMRAP

400 Meter Run

20 Dumbbell Lunges 40#/25# (Single Dumbbell held vertically in front of chest)

MAX Sit Ups

Rest 2 Minutes


SWOD

Press 5,3,1  (75,80,85%)

Front Squat 5,3,1  (75,80,85%)


WOD

15 minute Time Cap

800 Meter Run

10 Thrusters 135#/93#

5 Rope Climbs

8 Thrusters 135#/93#

4 Rope Climbs

6 Thrusters 135#/93#

3 Rope Climbs

4 Thrusters 135#/93#

2 Rope Climbs

2 Thrusters 135#/93#

1 Rope Climb

800 Meter Run


CrossFit Games Open 18.3

If you are registered for the Open please make sure that you have a judge to count your reps. Otherwise your score will not be validated. If you did not sign up for the Open then you will still need to sign up for a Heat time if you are coming in the evening since have a limited floor space.

Friday Night Lights will begin at 5:15pm. Doors will open at 5pm...come in warm up and be ready to go when your Heat comes around.

 

WOD

RX'd

2 Rounds for Time.

100 Double Unders

20 Overhead Squats 115#/80#

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 Alternating Dumbbell Snatches 50#/35#

100 Double Unders

12 Bar Muscle Ups

**14 Minute Time Cap

 

SCALED

2 Rounds for Time.

100 Singles

20 Overhead Squats 45#/35#

100 Singles

12 Chin Over Bar Pull Ups

100 Singles

20 Alternating Dumbbell Snatches 35#/20#

100 Singles

12 Chin Over Bar Pull Ups

**14 Minute Time Cap


 

WOD

EMOTM x24

1) 100 Meter Sprint

2) Deadlift + Hang Clean Pull + Hang Power Clean + Jerk (1+3+1+2) @ 65%

3) 30 Double Unders

4) 15 Hollow Rocks


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