CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am - Team Workout

In teams of 2-3, perform the following in Conga Line fashion.

25 Calories Row

20 Dumbbell Push Press 50#/35#

15 Front Squats 135#/93#

10 Box Facing Burpees

Rest

10 Box Facing Burpees

15 Front Squats 135#/93#

20 Dumbbell Push Press 50#/35#

25 Calories Rowed


FUNCTIONAL FRIDAY

SWOD

EMOTM x12

Odd - 40ft Handstand Walk

Even - 200 Meter Run


WOD

Complete the following NOT FOR TIME:

20 Wide Grip Strict Pull Ups

120ft Bag Carry

100 Meter Tire/Sled Drag

20 Narrow Grip Strict Pull Ups

120ft Bag Carry

100 Meter Tire/Sled Drag

20 Chin Ups

120ft Bag Carry

100 Meter Tire/Sled Drag

*The bag carries should be a moderate to heavy weight.

**The Tire/Sled drag should moderate weight (able to pull 50m unbroken).


WOD

EMOTM x24

1) 4 Muscle Ups / Muscle Ups Transitions

2) 50 Double Unders

3) Kettlebell Complex

4) Rest

**Kettlebell Complex = 3 KB Swings + 4 KB Cleans + 4 KB Push Press + 2 KB Overhead Squats


Death by 10 Meters

SWOD

Bench Press 5,5,5 (35,45,55%)

Deadlift 5,5,5 (35,45,55%)

 

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 4/17/17.


Death Race

SWOD

Every 90 seconds for 8 rounds:

3 Position Snatch (Floor, Knee, Mid Thigh)


WOD

For Time:

2000 Meter Row


SWOD

Press 5,5,5 (35,45,55%)

Back Squat 5,5,5 (35,45,55%)


WOD

15 Minute Time Cap.

3 Rounds For Time:

RX'D

400 Meter Run

21 Hang Power Cleans 115#/83#

12 Ring Dips

INTERMEDIATE

400 Meter Run

21 Hang Power Cleans 95#/63#

12 Box Dips

BEGINNER

400 Meter Run

21 Hang Power Cleans 75#/53#

12 Hand Release Push Ups


Fundraiser for Daryl Kelley

9am - WOD

15 Minute AMRAP

10 Calories Rowed

12 Wall Balls

7 Box Facing Burpee Box Jump Overs 24"/20"

4 Chest to Bar Pull Ups

*After Daryl suffered a terrible accident last week, he is still in the hospital with severe injuries. The local CrossFit community has banded together to raise money to help Daryl and his family with mounting  medical costs. If you would like to donate money we will gladly accept donations at the gym or you can follow the link below. Either way we encourage everyone to come out and show your support.

CLICK HERE FOR GO FUND ME.


WOD

3 Rounds, NOT FOR TIME:

5 Rope Climbs

80ft Single Kettlebell Front Rack Carry Right Arm

10 Single Kettlebell Overhead Squats Right Arm

80ft Single Kettlebell Front Rack Carry Left Arm

10 Single Kettlebell Overhead Squats Left Arm

SWOD

EMOTM x12

Odd - 40ft Handstand Walk

Even - 200 Meter Run


WOD

21-15-9

Sumo-deadlift High Pull 95#/63#

Toes to Bar

Burpees


SWOD

Bench Press 5,3,1 (77,82,87%)

Deadlift 5,3,1 (77,82,87%)


WOD

150 Russian Kettlebell Swings for time 55#/35#

*Begin with and at the top of every minute perform 4 Burpees.


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