CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

ICON WOD

SWOD

Deadlifts 5,5,5,5


WOD

50 Pull Ups

50 Thrusters 75#/55#

50 Calories Bike/Row


EXTRA

Dumbbell Bench Press 3x20

Dumbbell Lat Pull Overs 4x15

SWOD

EMOTM x10

Clean Pull + Hang Clean + Jerk  (1+2+1)


WOD

3 rounds

1 Minute MAX Deadlifts 135#/93#

1 Minute MAX Bar Facing Burpees

1 Minute MAX Knees to Elbows

1 Minute MAX Double Unders

1 Minute Rest

*You should have 4 scores for this workout. Total reps at each station.


EXTRA

Sotts Press (front rack) 2x10

Dumbbell Box Step Ups 3x20 (10 each leg)


The Mighty Oak

SWOD

EMOTM x10

Snatch Pull + Hang Snatch + Overhead Squat + Hang Snatch  (1+1+1+1)


WOD

Max reps in 15 minutes. With a continuously running clock start with a 400m run at 0, 5, and 10 minutes then perform max reps until that given 5 minute section is up.

5 minutes to complete the following, 400m run then max Thrusters 95#/65#

5 minutes to complete the following, 400m run then max Front Squats 95#/65#

5 minutes to complete the following, 400m run then max Push Press 95#/65#

Last done on 1/9/17.

 

EXTRA

Supine Barbell Rows 3x10

Alternating Dumbbell Curls 2x20 (10 each arm)


Team Workout

8am - Cardiovascular Threshold Training Class

2 rounds. Perform one round running and the other on the rower.

:10 ON, :10  OFF

:20 ON, :20 OFF

:30 ON, :30 OFF

:40 ON, :40 OFF

:50 ON, :50 OFF

1:00 ON, 1:00 OFF

REST 2:00.

1:00 ON, 1:00 OFF

:50 ON, :50 OFF

:40 ON, :40 OFF

:30 ON, :30 OFF

:20 ON, :20 OFF

:10 ON, :10 OFF

REST 2:30.


9am - Team Workout

KO in the OK  WOD# 1

15 minute Time Cap

MEN - 12 Rope Climbs

60 Toes 2 Bar

80 Shoulder to Overhead 95#

200 Double Unders

WOMEN - 9 Rope Climbs

60 Toes to Bar

80 Shoulder to Overhead 65#

200 Double Unders


 

Pound for Pound

SWOD

EMOTM x10

Odd - 5 Box Jumps

Even - 5 Strict Handstand Push Ups


WOD

5 Rounds, Rest 2 minutes between each round.

5 Bodyweight Squat Clean and Jerks

100 Meter Sprint

*Time each round separately.

Last done on 1/21/13.

 

The goal of today's SWOD is to focus on an explosive jump for the Box Jumps, then on the Handstand Push Ups focus on upper body power production. Keep the core tight and use plates to create a deficit if possible.

During the WOD you should be going HARD! Push your pace on the sprint and blast through the clean and jerks. Each round is timed separately, you will have a drop off in performance and that is fine. The goal for today is to be able to push yourself on the run and cleans even when your brain is telling you to slow down. Each round should be under 3 minutes!!!


thursday20171214

SWOD

EMOTM x12

Odd - 50 Double Unders

Even - 5 Muscle Ups


WOD

21-15-9

Dumbbell Snatches Alternating 50#/35#

Toes to Bar


MICHAEL

SWOD

Tabata Push Ups

8 rounds of 20 seconds of work followed by 10 seconds of rest.


WOD

3 rounds for time:

800 meter Run

50 Back Extensions

50 Sit Ups

Last done on 2/13/17.


In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.

He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.


Hell's Half Acre WOD #2

SWOD

Every 2 minutes x6

Snatch Pull + Hang Power Snatch + Snatch Push Press + Snatch Balance (1+1+3+1)


WOD

50 Chest to Bar Pull Ups

50 Burpees


BIG CLEAN COMPLEX

WOD - Courtesy of CrossFit New England

6 sets, No Dropping the bar until set is complete, REST AS NEEDED BETWEEN SETS.

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*High Hang = Pockets

*Hang = Knees

**And YES ALL CLEANS ARE FULL SQUATS!

Last done on 9/15/17.


Team Workout

8am - Cardiovascular Threshold Training Class


9am - Team Workout

In teams of 3 complete the following.

25 Minute AMRAP

9 Deadlifts 155#/103#

6 Hang Power Cleans 155#/103#

3 Shoulder to Overhead 155#/103#

6 Bar Facing Burpees

*Complete 1 full round then tag in the next teammate.

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