CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am - Team Workout

In Teams of 2 complete the following:

20 minute Time Cap.

100 Goblet Squats 55#/35# , Partner holds barbell OVERHEAD 95#/63#

100 Kettlebell Swings 55#/35# , Partner holds barbell in FRONT RACK 95#/63#

100 Wall Balls , Partner holds barbell in DEADLIFT 95#/63#

100 Shoulder to Overhead 95#/63# , Partner holds L-sit/Tuck-sit (knees cannot drop below hip crease)


10am - Open Gym


WOD

3 Rounds for Time

20 Walking Lunges

20 KB Snatch Left Arm 55/35

20 Walking Lunges

20 KB Snatch Right Arm 55/35


SWOD

Deadlift 5x5 (moderate)

WOD

EMOTM x24

1) Snatch + Hang Snatch

2) 5 Muscle Ups

3) 50 Double Unders

The Man

WOD

7 minute AMRAP

3,6,9,12,15,18,21...continue on in increments of 3 until time expires

Hang Squat Clean 135#/93#

Lateral Burpees

Last done on 5/26/15.

 

SWOD

Shoulder Taps 40 reps

Wall Walks 20 reps


6 Pack Helen

WOD

3 Rounds for Time

400m Run

21 KB Swings

12 T2B

Last Done on 7/12/16.

 

SWOD

5 rounds NOT for time, rest 1 minute between

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Second Hollow Hold



WOD

15 minute Time Cap.

3 rounds

10 Box Jump Overs 24"/20"

20 Pull Ups

30 Wall Balls

400 meter Run


SWOD

Bench Press 4x10 @ 65%

Back Squat 20,10,10 @ 60%


Team Workout

9am - Team Workout

In teams of 3 complete the following.

24 minute Time Cap.

400 meter Run, 30 Power Cleans 95#/63#, 10 Rope Climbs

400 meter Run, 30 Power Cleans 135#/93#, 10 Rope Climbs

400 meter Run, 30 Power Cleans 165#/113#, 10 Rope Climbs

400 meter Run. 30 Power Cleans 185#/123#, 10 Rope Climbs


10am - Open Gym


WOD

10-8-6-4-2

Thrusters 155#/103#

Muscle Ups


SWOD

Deadlift 5,5,5,5,5 (work up to a moderately heavy weight)


WOD

800 meter Run

1000 meter Row

100 Double Unders

800 meter Run

100 Double Unders

1000 meter Row

800 meter Run


CFHQ WOD

WOD

50 Medicine Ball Cleans 20#/14#

25 Push Jerks 155#/103#

50 Medicine Ball Cleans 20#/14#

 

SWOD

Front Lever Progressions - 10 reps

Bench Press 5x5 @ moderate weight


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