CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Bench Press 3,3,3 (70,75,80%)

Deadlift 3,3,3 (70,75,80%)


WOD

NOT FOR TIME:

1000 Meter Row

50 Double Unders

40 Push Ups

30 Box Jump Overs 24"/20"

20 Chest to Bar Pull Ups


Running Isabel

SWOD

EMOTM x12

Odd - 10 Banded Pull Downs

Even - Snatch Deadlift + Hang Snatch Pull + Hang Power Snatch

*(1+2+1) @ 65%

 

WOD

3 Rounds for time

400m Run

10 Snatches (power or squat you pick) 135/93#

Last Done On 9/14/16.


SWOD

Press 3,3,3  (70,75,80%)

Front Squat 3,3,3 (70,75,80%)


WOD

400 Meter Run

21 Wall Balls

9 Pull Ups

400 Meter Run

15 Wall Balls

15 Pull Ups

400 Meter Run

9 Wall Balls

21 Pull Ups


Team Workout

9am - Team Workout

In teams of 3 complete the following.

20 minute AMRAP

400 Meter Run

9 Rounds of Bear Complex 135#/93#

Bear Complex = Deadlift + Power Clean + Front Squat + Push Press + Back Squat + Push Press

*Athletes can must switch after each round. Movements can be combined. (example, squat clean+thruster+back thruster)


CrossFit Games Open 18.2

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 number of rowers.

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

12 minute Time Cap

1-2-3-4-5-6-7-8-9-10

Dumbbell Squats 50#/35#

Bar Facing Burpees

18.2a

1 Rep Max Clean


WOD

EMOTM x24

1) 100 Meter Sprint

2) 5 Push Press 155#/103#

3) 10 Bar Facing Burpees

4) 5 Hang Squat Cleans 155#/103#


SWOD

Bench Press 5,5,5 (65,70,75%)

Deadlift 5,5,5 (65,70,75%)


WOD

12 Minute Time Cap

50 Box Jumps 24"/20"

50 Toes to Bar

50 Wall Balls

50 Pull Ups


SWOD

EMOTM x12

Odd - 10 Banded Pull Downs

Even - Snatch Pull + Power Snatch (1+1) @ 70%

*Banded Pull Down - tie band off on pull up bar, sit down on floor and pull band from overhead down to sternum.


WOD

3 Minute AMRAP

5 Ring Muscle Ups

10 Overhead Squats 95#/63#

MAX Double Unders in remaining time.

Rest 2 minutes. 3 Minute AMRAP.

5 Ring Muscle Ups

10 Overhead Squats 135#/93#

MAX Double Unders in remaining time.

Rest 2 minutes. 3 Minute AMRAP.

5 Ring Muscle Ups

10 Overhead Squats 185#/123#

MAX Double Unders in remaining time.

**Score each round of Double Unders separately.


Linchpin WOD

SWOD

Press 5,5,5 (65,70,75%)

Front Squat 5,5,5 (65,70,75%)


WOD

15 minute Time Cap

2 rounds for time.

800 Meter Run

20 Bar Facing Burpees

20 Push Press 115#/80#

**Note this reads PUSH PRESS!!! NOT PUSH JERK!!!


CrossFit Games Open 18.1

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 number of rowers.

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

20 minute AMRAP

8 Toes to Bar

10 Hang Clean & Jerks 50#/35 (5 Left/ 5 Right)

14/12 Calories Rowed


 

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