CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

800 meter Run

1000 meter Row

100 Double Unders

800 meter Run

100 Double Unders

1000 meter Row

800 meter Run


CFHQ WOD

WOD

50 Medicine Ball Cleans 20#/14#

25 Push Jerks 155#/103#

50 Medicine Ball Cleans 20#/14#

 

SWOD

Front Lever Progressions - 10 reps

Bench Press 5x5 @ moderate weight


WOD

7 rounds for time:

10 Sumo-deadlift High Pulls 95#/63#

10 Ring Dips


SWOD

5 rounds NOT for time, rest 1 minute between

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Second Hollow Hold


SF Crippler

SWOD

3 rounds, rest 2 minutes between rounds.

MAX Strict Pull Ups

MAX Push Ups (feet and hands on plates chest touches abmat, Thighs touching the ground immediately ends your set.)


WOD

30 Back Squats 225#/153#

1000 meter Row

*You can use a rack for the back squats


Team Workout

9am - Team Workout

In Teams of 2 complete the following.

2 rounds

400 meter Run

50 Pull Ups

2 rounds

400 meter Run

75 Push Ups

2 rounds

400 meter Run

100 Squats

2 rounds

400 meter Run

125 Box Jumps 24/20

2 rounds

400 meter Run

150 Burpees


10am - Open Gym


SWOD

Front Lever Progressions - 10 reps


WOD

EMOTM x15

1) 200 meter Run

2) 3 Position Snatch (Floor, Knee, High)

3) Rest


ANNIE ARE YOU OK???

WOD

21-15-9

Row for Calories

Thrusters 65#/45#

Med Ball Cleans 20#/14#

Sumo-deadlift High Pulls 65#/45#

Wall Balls

Burpees


SHOULDERCIDE

WOD

Shoulder Press 1,1,1,1,1

Push Press 3,3,3,3,3

Push Jerk 5,5,5,5,5

**Rest as needed between sets

**Last done on 12/2/15.


ANNIE

SWOD

Supine Barbell Rows 3x15


WOD

50-40-30-20-10

Double Unders

Situps

Last Done on 10/14/16.

*Yes anchors are fine.


WOD

3 rounds for time, rest 2 minutes between.

20 Bench Press 155#/103#

400 meter Run

10 Push Press 155#/103#


SWOD

Back Squat 3x10 @ 60%


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