CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

8am - CrossFit Gymnastics

This is the LAST CLASS, be ready to get upside down!!!


9am - Team Workout

In Teams of 2 complete the following.

12 minute AMRAP

200 Meter Run

Plate Push 40 feet 45#/25#

5 Burpees to Plate

Rest 2 minutes.

Then 12 minute AMRAP

200 Meter Row

15 Overhead Squats 45#/25#

15 Sit Ups


SWOD

Deadlifts 3,3,3,3+ (60,70,75,80%)


WOD

15 Minute Clock.

1200 meter Run

Then AMRAP of the following.

5 Kettlebell Cleans Left Arm 55#/35#

10 Kettlebell Push Press Left Arm 55#/35#

5 Kettlebell Cleans Right Arm 55#/35#

10 Kettlebell Push Press Right Arm 55#/35#

50 Double Unders

SHANKLE COMPLEX

WOD

10 Sets of the Shankle Complex, Really focus on dialing in that technique. Make the last set look better than the first.

Deadlift + Hang Clean Pull + Hang Clean + Split Jerk  (1+3+1+2)

Last done on 6/15/17.

 

EXTRA

Strict Pull Ups 4 x Max Effort

Strict Ring Dips 4 x Max Effort


CFHQ WOD

SWOD

Bench Press 3,3,3,3+  (60,70,75,80%)


WOD

30 Handstand Push Ups

40 Pull Ups

50 Kettlebell Swings 55#/35#

60 Sit Ups

70 Burpees

Last done on 4/22/16.


Linchpin WOD

Today's workout is courtesy of CrossFit Linchpin.

 

WOD

Back Squats 3,3,3,3+  (60,70,75,80%)


WOD

12 minute AMRAP

200 Meter Run

8 Toes to Bar

4 Bar Muscle Ups


LEGS of STEEL II

WOD

3 rounds for time:

400 meter Run

20 Box Jumps 24"/20"

20 Burpees

20 Jumping Squats (full squat then jump to 12" target)

20 Walking Lunges

20 Wall Balls

Last done on 2/17/17.

 

EXTRA

Weighted Pull Ups 5,5,5,5,5

Weighted Dips 5,5,5,5,5


Team Workout

8am - CrossFit Gymnastics


9am - Team Workout

In Teams of 4 complete the following.

100 Calories Rowed, Partner Holds Barbell in Front Rack.

100 Overhead Squats 95#/63#

100 Syncronized Bar Facing Burpees

400 Meter Run

100 Synchronized Thrusters 115#/73#

100 Synchronized Toes to Bar

100 Calories Rowed, Partner Holds Barbell Overhead.


GRANNIE

SWOD

Deadlift 5,5,5,5+ (50,65,70,75%)

*Add 10# to old max.

 

WOD

10 Clean & Jerks 135#/95#

50 Double Unders

50 Sit Ups

8 Clean & Jerks

40 Double Unders

40 Sit Ups

6 Clean & Jerks

30 Double Unders

30 Sit Ups

4 Clean & Jerks

20 Double Unders

20 Sit Ups

2 Clean & Jerks

10 Double Unders

10 Sit Ups

Last done on 5/31/16.


SWOD

EMOTM x10

Hang Squat Clean + Jerk  (1+1)


WOD

EMOTM x16

Odd - 4 Muscle Ups

Even - 20 One-Legged Squats Alternating


SWOD

Bench Press 5,5,5,5+  (50,65,70,75%)


WOD

12 minute AMRAP

200 Meter Run

10 Box Jump Overs 24"/20"

20 Alternating Dumbbell Snatches 50#/35#


Page 5 of 211

5

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit