CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

EMOTM x24

1) 10 Burpees to 6" Target

2) 40 Double Unders

3) 20 V-Ups

4) 1 Power Snatch @ 70%

SWOD

Bench Press 5,5,5 (40,50,60%)

Deadlift 5,5,5 (40,50,60%)


WOD

NOT FOR TIME:

500 Meter Row

20 Dumbbell Box Step Ups (10/10)

1000 Meter Row

20 Renegade Rows

1500 Meter Row

40 Romanian Deadlifts

*Choose a challenging weight on the dumbbells.

*Row at a moderate "recovery" pace.


SWOD

EMOTM x12

Odd - 3 Strict Chest to Bar Pull Ups

Even - 2 Power Clean & Jerks @ 70%


WOD

Complete the following as three separate 5 minute Time Capped Workouts.

0:00 - 4:59

20 Calories Rowed

20 Front Squats 95#/63#

20 Pull Ups

5:00 - 09:59

20 Calories Rowed

15 Front Squats 135#/93#

15 Chest to Bar Pull Ups

10:00 - 15:00

20 Calories Rowed

10 Front Squats 185#/123#

10 Bar Muscle Ups


Workout 18.0

SWOD

Press 5,5,5 (40,50,60%)

Front Squat 5,5,5 (40,50,60%)


WOD

21-15-9

Dumbbell Snatch 50#/35#

Burpees Over the Dumbbell

Team Workout

9am - Team Workout

In Teams of 2 complete the following.

12 minute AMRAP

10 Power Snatches 75#/53#

30 Double Unders

Rest 2 minutes, 12 minute AMRAP

10 Wall Balls

30 Double Unders


SWOD

Deadlift 5,3,3,3,3 (65,75,80,85,90%)


WOD

1000 Meter Row

21-15-9

Burpees to Plate

Plate Swings 45#/25#

Overhead Squats 45#/25#

1000 Meter Row


SWOD

Every 90 seconds x6

3 Position Clean (Floor, Knee, Hip)


WOD

5 Rounds, begin a new round every 4 minutes.

50 Double Unders

10 Shoulder to Overheads 155#/103#

10 Bar Facing Burpees

*Record your slowest round.


SWOD

EMOTM x16

Odd - 1 L-Sit Rope Climbs

Even - 4 PVC Hurdles 36"/26"


WOD

30 Dumbbell Snatches 50#/35#

6 Rope Climbs

24 Dumbbell Snatches 50#/35#

5 Rope Climbs

18 Dumbbell Snatches 50#/35#

4 Rope Climbs

12 Dumbbell Snatches 50#/35#

3 Rope Climbs

6 Dumbbell Snatches 50#/35#

2 Rope Climbs


SWOD

Every 90 seconds for 6 rounds.

3 Position Snatch (Floor, Knee, Hip)


WOD

20 minute Time Cap

100 Double Unders

80 Overhead Lunges 45#/25#

60 V-Ups

80 Double Unders

60 Overhead Lunges 45#/25#

40 V-Ups

60 Double Unders

40 Overhead Lunges 45#/25#

20 V-Ups


SWOD

Front Squat 5,3,3,3,3 (65,75,80,85,90%)


WOD

15 minute AMRAP

50 Calories Rowed

40 Wall Balls

30 Chest to Bar Pull Ups

20 Deadlifts 225#/153#

10 Handstand Push Ups

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