CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x21

1) Power Clean + Hang Squat Clean + Push Press + Split Jerk  (1+1+1+2)

2) 5 Box Jumps (High Box)

3) Rest


WOD

10 minute Time Cap:

20-18-16-14-12-10-8-6-4-2

Push Ups

Sit Ups

2017 Age Group Qualifier WOD 1

WOD

20 minute Time Cap

100 Dumbbell Snatches 50#/35# (Alternating every Rep)

80 Calories Rowed

60 Bar Facing Burpees

40 Muscle Ups

 

SWOD

Shoulder Taps 40 reps

AB Roll Outs 3x10


Nancy

SWOD

EMOTM x 10 Minutes

Power Snatch + Snatch Balance + Hang Snatch (1+1+1)


WOD

5 Rounds for Time

400m Run

15 OHS 95/63#

Last Done On 5/3/16


 

SWOD

Chin Ups 3 x MAX Reps

Back Squats 8,3,3,3,3 (65%,70%,3x75%)


WOD

12 minute AMRAP

30 Double Unders

15 Hang Power Snatch 95#/63#

10 Bar Facing Burpees


Team Workout

9am - Team Workout

Teams of 3 complete the following.

30 minute Time Cap

100 Calories Rowed

100 Toes 2 Bar

200 Wall Balls

100 Toes 2 Bar

100 Calories Rowed


10am - Open Gym


DIANE

WOD

21-15-9

Deadlifts 225#/153#

Handstand Push Ups

Last done on 6/10/16.

 

SWOD

Bench Press 3,3,3,3 @75%


WOD

EMOTM x24

1) Power Clean + Hang Squat Clean + Push Press + Split Jerk (1+1+1+2)

2) 10 Burpees to 6" Target

3) Rest


WOD

20 minute Time Cap

1200 meter Run

75 Push Ups

800 meter Run

50 Push Ups

400 meter Run

25 Push Ups

Last done on 6/16/16.

 

SWOD

Shoulder Taps 40 reps

Wall Walks 20 reps



WOD

400 meter Run

21 Thrusters 95#/63#

21 Pull Ups

400 meter Run

15 Power Snatches 135#/93#

15 Chest to Bar Pull Ups

400 meter Run

9 Clean & Jerks 185#/133#

9 Muscle Ups

400 meter Run


DEATH by 10 METERS

WOD

Start with 2 cones set 10 meters apart.

1st minute sprint 10 meters, 2nd minute sprint 20 meters....continue until you can no longer complete the required sprint within 1 minute.

Last done on 8/19/15.

 

SWOD

Press 10,5,5,5,5

Back Squat 10,5,5,5,5


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