CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Back Squat 5,5,5,5+ (50,65,70,75%)


WOD

7 minute AMRAP

3,6,9,12,15,18.....continue adding 3 reps per round until time expires.

Hang Squat Cleans 135#/93#

Handstand Push Ups


WOD

800 Meter Run

60 Sit Ups

50 Squats

40 Pull Ups

30 Handstand Push Ups

40 Pull Ups

50 Squats

60 Sit Ups

800 Meter Run


EXTRA

Snatch Pull + Hang Power Snatch - (2+1)x8


Team Workout

8am - CrossFit Gymnastics


9am - Team Workout

20 minute AMRAP

400 Meter Run

40 Burpee Box Overs 40#/25#

400 Meter Run

40 Burpee Clean & Jerks 40#/25#

400 Meter Run

40 Thrusters 40#/25#

400 Meter Run

MAX Meters Rowed in the remaining time.


The KettleBear

SWOD

Deadlift 5,5,5  (30,40,50%)


WOD

6 sets of the following complex per arm.

 

3 rounds of the following equals one set.

5 Russian Kettlebell Swings

4 Clean & Press

3 Snatches

2 Overhead Squats

*Rest as needed between sets. Work up to a heavy set.


SWOD

EMOTM x10

Hang Squat Snatch x1


WOD

EMOTM x16

Odd - 3 Legless Rope Climbs

Even - 10 Jump Rope Crossovers


Fight Gone Bad Task Priority

SWOD

Bench Press 5,5,5  (30,40,50%)


WOD

5 rounds for time:

20 Wall Balls

20 Sumo-Deadlift High Pulls 75#/53#

20 Box Jumps 20"/16"

20 Push Press 75#/53#

Calories Rowed  20/17


Gravity

SWOD

Back Squats 5,5,5  (30,40,50%)


WOD

400 Meter Run

10 Wall Balls

20 Double Unders

10 Burpees

400 Meter Run

20 Wall Balls

40 Double Unders

20 Burpees

400 Meter Run

30 Wall Balls

60 Double Unders

30 Burpees


CFHQ WOD

WOD

15-12-9

Power Clean 135#/93#

Thrusters 135#/93#


EXTRA

Weighted Pull Ups 5x5

Dumbbell Rows 4x10


SWOD

Deadlift 5,5,3,1+  (65,75,80,85%)


WOD

With a 12 minute clock complete the following.

3 rounds of:

10 Handstand Push Ups

20 Ball Slams 20#/14#

Then 3 rounds of:

10 Chest to Bar Pull Ups

20 Walking Lunges

Then MAX wall balls in remaining time.


The Easy Way Out

WOD

6 Rounds, Each Round is 5 minutes.

*SPRINT through each round As FAST As Possible.

500 Meter Row

50 Single Unders

10 Burpees to 6" Target

Score each round seperately.


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