CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

800 Meter Run

30 Wall Balls

30 Pull Ups

30 Burpees

50 Calories Rowed

30 Burpees

30 Pull Ups

30 Wall Balls

800 Meter Run


SWOD

Every 2 minutes x5

3 Position Snatch (Floor, Knee, Hip)


WOD

EMOTM x18

1) 15 Kettlebell Swings 55#/35#

2) 10 Strict Handstand Push Ups

3) 10 Box Jumps 24"/20"


SWOD

Bench Press 5,5,5,5,5 (add 5# to last week)


WOD

With a continuosly running clock.

Run 1 Mile

Then with a 10 minute clock, spend 2 minutes at each station accumulating MAX reps.

Calories Rowed

Dumbbell Thrusters 30#/20#

Medicine Ball Clean 20#/14#

Double Unders

Pull Ups

*You will have 6 scores for the workout.

Your 1 mile time, and reps completed at each station.


Hell's Half Acre WOD #3

SWOD

Back Squat 4x10 @ 61%


WOD

21-15-9

Box Jump 24"/20"

Kettlebell Swings 55#/35#

Sumo-deadlift High Pulls 95#/63#


SWOD

EMOTM x10

Odd - 200/170 meter Rowed

Even - 5 Burpee Box Jumps 24"/20"


WOD

3 Minute AMRAP

5 Chest to Bar Pull Ups

5 Power Cleans 95#/63#

Rest 2 Minutes

3 Minute AMRAP

5 Chest to Bar Pull Ups

5 Power Cleans 135#/93#

Rest 2 Minutes

3 Minute AMRAP

5 Chest to Bar Pull Ups

5 Power Cleans 185#/123#


*Score each AMRAP seperately.

Team Workout

9am - Team Workout

In Teams of 2 complete the following.

AMRAP in 30 minutes.

400 Meter Farmers Carry 40#/25#

20 Renegade Rows 40#/25#

20 Dumbbell Thrusters 40#/25#

10 Rope Climbs

*Split reps however you like. However on the Farmers Carry only one person can carry the dumbbells at a time.

CFHQ WOD

SWOD

EMOTM x10

Odd - 10 Supine Barbell Rows

Even - 10 Seated Dumbbell Press (sit on floor legs out front)


WOD

5 Rounds for time:

25 Kettlebell Swings 55#/35#

25 GHD Sit Ups (V-Ups)

25 Back Extensions

25 Knees to Elbows


Ball Up

SWOD

EMOTM x10

Clean Pull + Hang Clean + Jerk (2+1+2)


WOD

10 Minute AMRAP

20 Wall Balls

10 Pull Ups

Last done on 5/10/17.


Thin Air

SWOD

Bench Press 5,5,5,5,5 (add 5# to last week)

 

WOD

6 rounds, each round is 2 minutes in length.

100m Sprint

30 Double Unders

10 Burpees

Rest remainder of round.

*MAX Burpees on LAST ROUND.

Last done on 11/21/16.


SWOD

EMOTM x10

Snatch Pull + Hang Snatch (2+1)


WOD

20 minute AMRAP

400 Meter Run

Then 3 Rounds of Cindy

*Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats


Page 7 of 216

7

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit