CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"TAIL LIGHTS"

SWOD

Deadlift - Build to Heavy Set of 5


WOD

Teams of 3, 25 Minute Time Cap

100 Deadlifts 135#/95#

400 Meter Prowler Push

75 Deadlifts 185#/135#

400 Meter Prowler Push

50 Deadlifts 225#/155#

400 Meter Prowler Push

"SLAP HAPPY"

WOD

AMRAP in 5 Minutes:

Buy In - 100 Double Unders

12 Front Squats 95#/65#

4 Burpee Box Jump Overs 24"/20"

Rest 5 Minutes, Then AMRAP in 5 Minutes:

Buy In - 100 Double Unders

8 Front Squats 115#/80#

4 Burpee Box Jump Overs 24"/20"

Rest 5 Minutes, Then AMRAP in 5 Minutes:

Buy In - 100 Double Unders

4 Front Squats 135#/95#

4 Burpee Box Jump Overs 24"/20"

"POWER RANGER"

SWOD

1 Hang Power Clean + 1 Power Clean

*Build to Heavy Complex

 

WOD

15 Power Cleans 155#/105#

600 Meter Run

10 Power Cleans 155#/105#

400 Meter Run

5 Power Cleans 155#/105#

200 Meter Run

"EIGHTEEN WHEELER"

WOD

AMRAP in 18 minutes:

12/9 Calories Bike

15 Wall Balls

12 Alternating Dumbbell Snatches 50#/35#

9 Toes to Bar

"ADDERALL"

9am - WOD

0:00 - 10:00 - 1 Mile Run, Max Clean & Jerks 135#/95#

10:00 - 13:00 - Rest

13:00 - 20:00 - 800 Meter Run, Max Power Snatch 115#/80#

20:00 - 23:00 - Rest

23:00 - 27:00 - 400 Meter Run, Max Thrusters 95#/65#

*Score is total barbell reps completed.

"DEATH RACE"

SWOD

Weighted Strict Pull Ups - Build to a heavy set of 3


WOD

5 rounds:

15/10 Calorie Assault Bike

10 Burpees

"YOGI"

WOD

150ft Walking Lunges

150ft Bear Crawl

30 Dumbbell Box Step Ups

100ft Walking Lunges

100ft Bear Crawl

20 Dumbbell Box Step Ups

50ft Walking Lunges

50ft Bear Crawl

10 Dumbbell Box Step Ups

*Box - 24"/20"

*Dumbbell - Single 50#/35#

"BEL-AIR"

SWOD

Push Jerk - Build to a Heavy set of 3


WOD

AMRAP in 15 minutes:

40 Double Unders

20 Dumbbell Hang Clean and Jerks 50#/35#

40 Double Unders

20/15 Calroies Rowed

"JELLY BELLY"

WOD

50-40-30-20-10 AbMat Sit Ups

25-20-15-10-5 Calories Assault Bike

10-8-6-4-2 Deadlifts 275#/185#

MURPH

9am CLASS - WOD

"Murph"

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 mile run

100 Pull Ups

200 Push Ups

300 Squats

1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Last done on 5/28/18.

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