CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Short of Breath

SWOD

Overhead Squats 3x10 @ 60%


WOD

EMOTM x20

1) 20 Kettlebell Swings 55#/35#

2) 15 Burpees to 6" Target

3) 20 V-Ups

4) 50 Double Unders


Happy New Year

***9am Class Only***


In Teams of 2-3 Complete the following.

17 minute AMRAP

12 Alternating DB Snatches 50#/35#

31 Double Unders

Rest 1 minute.

18 minute AMRAP

1 Round of Cindy - (5 Pull Ups, 10 Push Ups, 15 Squats)

1 Clean and Jerk 185#/123#

Team Workout

9am - Team Workout

In Teams of 2 complete the following.

20 minute AMRAP

100 Double Unders

50 Snatches 95#/63#

100 Double Unders

40 Snatches 115#/83#

100 Double Unders

30 Snatches 135#/93#

100 Double Unders

20 Snatches 165#/113#

100 Double Unders

10 Snatches 185#/123#

Row for Calories with remaining time.


Death by Burpee Clean and Jerk

WOD

EMOTM until you can no longer finish given round under 1 minute.

Odd -  10 Burpees

Even - Clean & Jerk 185#/123#

*On the even minutes START with 1 C&J. Then every even minute add another rep.

Last done on 2/27/17.

 

SWOD

Back Squats 5,5,5,5 @ 78%


WOD

25 minute Time Cap

400 meter Run

50 Box Jumps 24"/20"

40 Dumbbell Push Press 40#/25#

30 Toes to Bar

20 Burpee Dumbbell Cleans 40#/25#

10 Muscle Ups

20 Burpee Box Jump Overs 24"/20"

30 V-Ups

40 Dumbbell Snatches 40#/25# (20Left/20Right)

50 Goblet Squats 40#/25#

100 Double Unders

Last done on 9/22/16.

 

SWOD

Bench Press 5x5 @ 78%


AIR FORCE

SWOD

EMOTM x10

Snatch Pull + High Hang Snatch + Hang Snatch

(1+1+1)

 

WOD

With a 20 minute time limit complete the following. Men use 95# barbell women use 65#.

20 Thrusters

20 Sumo-deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

On the call of 3-2-1 Go you must first complete 4 burpees. At the top of every minute you must stop and complete 4 burpees. You are allowed to finish a rep if you are in the middle of it during the call of the next minute, otherwise you must stop and immediately start your burpees.

Last done on 8/2/16.


Tabata This

WOD

Tabata - 20 seconds of work followed by 10 seconds of rest. Repeat this for 8 rounds (4 minutes) at each station. Rest 1 minute while rotating between stations.

Workout is scored by the lowest number of reps completed at each station.

Squat

Pull Up

Push Up

Sit Up

Calories Rowed

Last done on 2/1/16.

 

SWOD

Deadlift 5x5 @ 78%


Team Workout

**Reminder tonight from 6-9pm will be the CFBA Christmas Party.**

**Also the Gym will be closed on Monday, Have a Merry Christmas everyone!!!**

 

8am - Cardiovascular Threshold Training Class

50-40-30-20-10

Calories Rowed/Biked

Rest 1:1


9am - Team Workout

KO in the OK  WOD# 4

18 minute Time Cap

Male/Female Pair 1

18-12-6

Calories Biked

Sync Thrusters 75#/55#

Sync Pull Ups

Male/Female Pair 2

15-12-9

Calories Biked

Sync Thrusters 95#/65#

Sync Pull Ups

Male/Female Pair 3

12-9-6

Calories Biked

Sync Thrusters 105#/75#

Sync Pull Ups


12 Days of Christmas!!

12 Days of Christmas!!!

Perform the following in order just like the song.

1 Squat Snatch 135/93#

2 Lateral Burpees

3 T2B

4 Push Press 135/93#

5 Box Jumps 24/20"

6 V-Ups

7 Hang Power Cleans 135/93#

8 KTE

9 Push Ups

10 Lunges (Each Leg)

11 Wall Balls

12 Burpee Pullups

Last done on 12/24/16.


Running DT

WOD

20 minute Time Cap.

5 rounds for time.

12 Deadlifts 155#/103#

9 Hang Power Cleans 155#/103#

6 Shoulder 2 Overhead 155#/103#

400 meter Run

Last done on 3/20/17.


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