CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"Halftime"

WOD

30-20-10

Dumbbell Power Snatch 50#/35#

Wall Balls 20#/14#

Directly Into...

10-20-30

Burpees

Calories Rowed

"Cement Truck"

WOD

Every 5 Minutes x 5 Rounds

400 Meter Run

12/9 Calories Bike

15 Toes to Bar

"Sucker Punch"

SWOD

Thruster

*Build to a Heavy 10 Rep


WOD

21-18-15-12-9

Kettlebell Swing 53#/35#

Thrusters 75#/55#

"Runaway Train"

9am - Team Workout

Teams of 3:

3 Rounds For Time: (30 Minute Cap)

400 Meter Run

70/50 Calories Bike

Directly Into...

21 Clean and Jerks 115#/85#

21 Clean and Jerks 135#/95#

21 Clean and Jerks 155#/105#

21 Clean and Jerks 185#/125#

21 Clean and Jerks 205#/135#

"Crazy Stairs"

WOD

For Time:

10 Rounds of "Cindy"

50/35 Calories Row

30 Power Snatches 115#/85#


"Cindy" = 5 Pull Ups, 10 Push Ups, 15 Squats

"Team Tosh Sprints"

WOD

Teams of 2:

3 Rounds for Time:

200 Meter Run

400 Meter Run

600 Meter Run

"Frank the Tank"

WOD

AMRAP in 5 Minutes:

Buy-In 50 Wall Balls

12 Deadlifts 185#/135#

12 Lateral Burpees

Rest 5 Minutes

AMRAP in 5 Minutes:

Buy-In 35 Wall Balls

9 Deadlifts 225#/155#

9 Lateral Burpees

Rest 5 Minutes:

AMRAP in 5 Minutes:

Buy-In 20 Wall Balls

6 Deadlifts 275#/185#

6 Lateral Burpees

"30 Rock"

WOD

AMRAP in 20 Minutes:

30 Kettlebell Swings 53#/35#

30 Push Press 95#/65#

21/15 Calories Bike

30 Toes to Bar

"Dirty Water"

SWOD

Back Squats 3x5


WOD

For Time:

100 Double Unders

800 Meter Run

60/45 Calories Row

"Chips Ahoy"

9am - Workout

For Time:

30 Chest to Bar Pull Ups

400 Meter Run

15 Overhead Squats 135#/95#

800 Meter Run

15 Overhead Squats 135#/95#

400 Meter Run

30 Chest to Bar Pull Ups

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