CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Marathon Monday

WOD

2 Rounds for Time:

400 meter Run, 26 Hand-release Push Ups

400 meter Run, 26 Kettlebell Swings 55#/35#

400 meter Run, 26 AbMat Sit Ups

400 meter Run, 26 Deadlifts 75#/55#

400 meter Run, 26 Air Squats

400 meter Run, 26 Box Jumps 24"/20"

Time Cap 45 minutes.

Tip Toe

WOD

21-18-15-12-9-6-3

200 Meter Run

Toes to Bar

Burpees

TNT

WOD

Complete the following for time:

30 Snatches

30 Clean and Jerks

30 Thrusters

* Men 95# barbell, Women 65# barbell.

Christine

WOD

3 rounds for time:

500m ROW

12 Bodyweight deadlifts

21 Box Jumps 24"/20"

Last done on 1/09/19.

HEARTBREAK KID

SWOD

Front Squats

*Build to a Heavy set of a 3


WOD

3 rounds for time:

10 Front Squats 185#/133#

20 Chest to Bar Pull Ups

50 Double Unders

Last done on 10/27/15

Bad Blood

WOD

5 rounds for total reps:

1 Minute Wall Balls

1 Minute Push Press 95#/65#

1 Minute Calories Assault Bike

1 Minute Rest

Black and Blue

SWOD

Power Cleans

*Build to a Heavy set of 3


WOD

5 Rounds for time:

10 Power Cleans 135#/95#

10 Burpees

Me Three

WOD

Teams of 3; 30 minute Time Cap

100 Pull Ups

100 Overhead Squats 75#/55#

80 Box Jump Overs 24"/20"

80 Thrusters 95#/65#

60 Toes to Bar

60 Front Squats 115#/80#

40 Burpee Box Jumps 24"/20"

40 Clusters 135#/95#

 

TRI SPRINT INTERVALS

WOD

5rounds

AMRAP in 4 minutes:

30/20 Calories Rowed

20/14 Calories Assault Bike

AMRAP 10 meter Shuttles

Rest 4 minutes between rounds.

ROPE SWING

WOD

AMRAP in 15 minutes:

3 Rope Climbs

15 Kettlebell Swings 55#/35#

30 AbMat Sit Ups

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