CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

HOTSHOTS 19

WOD

6 rounds for time

30 Squats

19 Power Cleans 135#/95#

7 Strict Pull Ups

400m run

Last done on 8/31/13.

On June 30 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.


Team Workout

9am - Team Workout

Teams of 3 complete the following.

30 minute Time Cap.

30 Toes to Bar

30 Burpees

30 Power Snatch 115#/83#

200/140 Calories Rowed

30 Toes to Bar

30 Burpees

30 Power Snatch 135#/93#

200/140 Calories Rowed

30 Toes to Bar

30 Burpees

30 Power Snatch 155#/103#


DIANE

SWOD

Bench Press 10,10,10,10 (Building)

Front Squats 3,3,3,3 (Building)


WOD

21-15-9

Deadlifts 225#/153#

Handstand Push Ups

Last done on 4/21/17.


SWOD

EMOTM x10

1 Cluster + 1 Jerk

*Build to heavy set.


WOD

EMOTM x20

1) 200 Meter Run

2) 5 Power Cleans 185#/113#

3) 15 Toes to Bar

4) 10 Burpees to 6" Target

*MAX burpees on last round.


Fight Gone Bad Task Priority

WOD

5 rounds for time:

20 Wall Balls

20 Sumo-Deadlift High Pulls 75#/53#

20 Box Jumps 20"/16"

20 Push Press 75#/53#

Calories Rowed  20/17

Last done on 10/11/17.


SWOD

EMOTM x10

1 Snatch Balance

Rounds 1&2 @ 60%, Rounds 3&4 @ 65%, Rounds 5&6 @ 70%

Rounds 7&8 @ 75%, Rounds 9&10 @ 80%


WOD

20 Minute Time Cap.

4 Rounds

400 Meter Run

20 Chest to Bar Pull Ups

10 Burpee Box Jump Overs 24"/20"


SWOD

Back Squat 10,10,10,10 (53,58,63,68%)


WOD

5 Minute AMRAP

5 Renegade Rows 40#/25#

30 Double Unders

Rest 2 Minutes, 5 Minute AMRAP

5 Dumbbell Push Press 40#/25#

30 Double Unders


Team Workout

9am - Team Workout

In teams of 2 complete the following.

25 minute AMRAP

400 Meter Run

4 Rope Climbs

8 Thrusters 115#/83#

12 Lateral Burpees Over the Barbell

*Partner A runs 400m while Partner B completes Rounds/Reps.

*When Partner A returns from the run he/she picks up where Partner B stopped. Then Partner B runs 400m.


Team Workout

9am - Team Workout

In teams of 2 complete the following.

25 minute AMRAP

400 Meter Run

4 Rope Climbs

8 Thrusters 115#/83#

12 Lateral Burpees Over the Barbell

*Partner A runs 400m while Partner B completes Rounds/Reps.

*When Partner A returns from the run he/she picks up where Partner B stopped. Then Partner B runs 400m.


NO HOLDING BACK

SWOD

Every 90 seconds x10

Power Clean + Hang Power Clean + Push Press + Jerk (1+1+1+1)

 

WOD

5 Rounds

100m Tire Drag Shuttle

Last Done on 11/03/16.


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