CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x10

Odd - 5 Seated Band Rows

Even - 50 Double Unders


WOD

EMOTM x20

1) 200 Meter Run

2) 5 Muscle Ups

3) Snatch + Hang Snatch + Snatch Balance  (1+1+1)

4) 10 Jackknives


ICON WOD

SWOD

Press 5,3,2,1,1,1  (50,60,70,75,80,85%)

Front Squat 5,3,2,1,1,1  (50,60,70,75,80,85%)


WOD

0-5 Minutes - MAX Burpee Box Overs 24"/20"

5-9 Minutes - Find 1rm Power Clean

9-12 Minutes - MAX Calories Rowed

12-14 Minutes - MAX Bar Muscle Ups

14-15 Minutes - MAX Deadlifts with Power Clean weight


Team Workout

9am - Team Workout

In Teams of 2 Complete the following.

25 Minute AMRAP

1 Partner Runs 400 meters while the other performs the work inside.

5 Hang Power Cleans 185#/123#

5 Shoulder to Overhead 185#/123#

10 Toes to Bar (sub for V-Ups if hands are beat up)

MAX Burpees over barbell until partner returns from the run.

*Score is total number of burpees completed.


Age Group Online Qualifier 18.1

SWOD

EMOTM x10

Odd - 200 Meter Run

Even - 5 Deficit Handstand Push Ups


WOD

10 Minute Time Cap

4 Thrusters 135#/93#

1 Rope Climb

8 Thrusters 135#/93#

2 Rope Climbs

12 Thrusters 135#/93#

3 Rope Climbs


Age Group Online Qualifier 18.2

SWOD

EMOTM x10

Odd - 5 Seated Box Jumps (High)

Even - 5 Seated Band Rows


WOD

15 Minute Time Cap

4 Rounds

25 Chest to Bar Pull Ups

5 Cleans 245#/170#

*Cleans can be Power or Squat.

SWOD

Bench Press 5,3,3,3,3 (50,60,65,70,75%)

Deadlift 5,3,3,3,3 (50,60,65,70,75%)

 

WOD

1000 Meter Row

50 Back Squats 185#/123#

1000 Meter Row

*You May Use a Rack.


Age Group Online Qualifier 18.3

SWOD

EMOTM x10

Odd - 5 Strict Pull Ups

Even - 200 Meter Run


WOD

AMRAP in 20 Minutes

50 Wall Balls

100 Double Unders

50 ft Handstand Walk

100 Double Unders

50 Calories Rowed

100 Double Unders

50 ft Handstand Walk

100 Double Unders


Age Group Online Qualifier 18.4

SWOD

Press 5,3,3,3,3 (50,60,65,70,75%)

Front Squat 5,3,3,3,3 (50,60,65,70,75%)

 

WOD

AMRAP in 5 minutes

9 Handstand Push Ups

6 Bar Facing Burpees

3 Snatches 165#/115#


GLEN

WOD

30 Clean & Jerks 135#/93#

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

Last done on 10/11/16.


Former US Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.


SWOD

EMOTM x9

Clean Pull + Hang Clean + Front Squat + Jerk  (1+1+1+1)


WOD

NOT FOR TIME:

2000 Meter Row

400 Meter Tire Drag

50 Handstand Push Ups


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