CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

TRI SPRINT INTERVALS

WOD

5rounds

AMRAP in 4 minutes:

30/20 Calories Rowed

20/14 Calories Assault Bike

AMRAP 10 meter Shuttles

Rest 4 minutes between rounds.

ROPE SWING

WOD

AMRAP in 15 minutes:

3 Rope Climbs

15 Kettlebell Swings 55#/35#

30 AbMat Sit Ups

REAR END

WOD

AMRAP in 18 minutes:

60 Double Unders

45 Squats

21/15 Calories Assault Bike

15 Push Jerks 135#/95#

 

DOCE

WOD

AMRAP in 4 minutes:

27/21 Calories Rowed

21 Power Cleans 135#/95#

15 Burpee Box Jump Overs 24"/20"

Rest 4 minutes, AMRAP in 4 minutes:

27/21 Calories Rowed

21 Power Cleans 115#/80#

15 Burpee Box Jump Overs 24"/20"

Rest 4 minutes, AMRAP in 4 minutes:

27/21 Calories Rowed

21 Power Cleans 95#/65#

15 Burpee Box Jump Overs 24"/20"

 

Snake Bite

SWOD

3 Position Snatch (Hip, Knee, Floor)


WOD

21-15-9

Squat Snatch 95#/65#

Chest to Bar Pull Ups

Rope A Dope

9am - Team Workout

In Teams of 3 Complete the following.

AMRAP in 25 minutes:

90/60 Calories Assault Bike

60 Alternating Dumbbell Snatches 70#/50#

300 Double Unders

15 Rope Climbs

Macho Mile

WOD

4 Rounds for time:

400 meter Run

3 Rounds of "Macho Man" 135#/93#

*1 round of Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Helmet Hair

WOD

5 rounds for time:

5 Strict Handstand Push Ups

10 Strict Pull Ups

100ft Walking Lunges

20 AbMat Sit Ups

Dead Broke

WOD

5 minute AMRAP

Buy In: 50/35 Calories Rowed

12 Deadlifts 185#/133#

8 Box Jump Overs 24"/20"

Rest 5 minutes

Then 5 minute AMRAP

Buy In: 35/25 Calories Rowed

8 Deadlifts 225#/153#

8 Box Jump Overs 24"/20"

Rest 5 minutes

5 minute AMRAP

Buy In: 20/15 Calories Rowed

4 Deadlifts 245#/163#

8 Box Jump Overs 24"/20"

 

Inner Tube

SWOD

Snatch Complex

EMOTM x8

1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch


WOD

25-20-15-10-5

Power Snatch 75#/53#

Toes to Bar

Burpees

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