CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"Hangnail"

WOD

AMRAP in 16 minutes:

30 Dumbbell Hang Clean & Jerks 50#/35#

25/18 Calories Bike

20 Lateral Burpees

15 Deadlifts 245#/165#

"Wreck Trek"

WOD

On the 10:00 x 3 Rounds:

200 Meter Run

15 Toes to Bar

200 Meter Wreck Bag Run 50#/35#

15 Wall Balls

200 Meter Run

"IHOP"

SWOD

Power Clean

Build to Heavy 3 Position Power Clean


WOD

AMRAP 15 minutes:

60 Double Unders

30/24 Calories Row

15 Power Cleans 115#/85#

"Swole Cycle"

SWOD

Bench Press

Build to heavy set of 3


WOD

Tabata:

Strict Pull Ups

Bike Calories

Push Ups

Bike Calories

"Hit and Run"

WOD

3 rounds:

400 Meter Run

12 Dumbbell Power Snatches 70#/50#

21 Single Dumbbell Squats 70#/50#

31 Heroes WOD

9am - Team Workout

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

 

31 minute AMRAP,  in teams of 2.

8 Thrusters 155/105

6 Rope Climbs 15'

11 Box Jumps 30"/24"

Team member #1 performs the work above while team member #2 runs with 45#/25#. When team member #2 returns, they take over where team member #1 left off, and team member #1 begins the weighted run.

Last done 8/4/18.

"BLOCKBUSTER"

WOD

AMRAP in 5 Minutes:

35/25 Calories Bike

MAX rounds of "The Chief" 135#/95#

Rest 5 minutes, Then AMRAP in 5 Minutes:

35/25 Calories Bike

MAX rounds of "The Chief" 155#/105#

Rest 5 Minutes, Then AMRAP in 5 Minutes:

35/25 Calories Bike

MAX rounds of "The Chief" 175#/125#

*"The Chief" = 3 Power Cleans, 6 Push Ups, 9 Squats

"HIP HOP"

WOD

For Time:

1 Mile Run

Then Directly into

50-40-30-20-10

Double Unders

AbMat Sit Ups

"OPTIMUS PRIME"

SWOD

Deadlift - Build to a Heavy set of 6, 4, 2


WOD

AMRAP in 7 Minutes:

Wall Balls

*On the Minute - 5 Deadlifts 225#/155#

"MONKEY BUSINESS"

WOD

4 Rounds for time:

400 Meter Run

20 Dumbbell Hang Clean & Jerks 50#/35#

15 Pull Ups

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