CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Super Annie

8am - Gymnastics Class


9am - Team Workout

In Teams of 2 Complete the following.

100 Double Unders

100 Sit Ups

20 Clean & Jerks 155#/103#

80 Double Unders

80 Sit Ups

16 Clean & Jerks 155#/103#

60 Double Unders

60 Sit Ups

12 Clean & Jerks 155#/103#

40 Double Unders

40 Sit Ups

8 Clean & Jerks 155#/103#

20 Double Unders

20 Sit Ups

4 Clean & Jerks 155#/103#


Grunt Work

WOD

2 Rounds

Plate Push 40' (45#/25#)

200 Meter Dumbbell Farmers Carry 50#/35#

2 Rounds

Plate Push 40' (45#/25#)

200 Meter Dumbbell Front Rack Carry 50#/35#

2 Rounds

Plate Push 40' (45#/25#)

200 Meter Dumbbell Overhead Carry 50#/35#

**Front Rack Carry - Dumbbells cannot rest on the top of the shoulders. Must be held on the chest.


The Lady in The Water

WOD

500 Meter Row

5 Rounds of Cindy

400 Meter Row

4 Rounds of Cindy

300 Meter Row

3 Rounds of Cindy

200 Meter Row

2 Rounds of Cindy

100 Meter Row

1 Round of Cindy

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


SWOD

EMOTM x10

Snatch Pull + Low Hang Snatch (1+1)

*Low Hang = just below knees


WOD

12 Minute AMRAP

200 Meter Run, 15 Overhead Squats 75#/53#, 10 Bar Facing Burpees

200 Meter Run, 15 Overhead Squats 95#/63#, 10 Bar Facing Burpees

200 Meter Run, 15 Overhead Squats 135#/93#, 10 Bar Facing Burpees

200 Meter Run, MAX Overhead Squats 165#/113#


Comptrain WOD

SWOD

Tabata Double Unders

*8 rounds of; 20 seconds of work followed by 10 seconds of rest.


WOD

Courtesy of Comptrain

AMRAP in 3 minutes

24 Box Jump Overs 24"/20"

21/16 Calories Rowed

MAX Power Cleans 135#/93#

Rest 3 minutes

AMRAP in 3 minutes

21 Box Jump Overs 24"/20"

18/14 Calories Rowed

MAX Power Cleans 155#/103#

Rest 3 minutes

AMRAP in 3 minutes

18 Box Jump Overs 24"/20"

15/12 Calories Rowed

MAX Power Cleans 185#/133#

Rest 3 minutes

AMRAP in 3 minutes

15 Box Jump Overs 24"/20"

12/10 Calories Rowed

MAX Power Cleans 205#/143#

SWOD

Front Squat 5,3,2,1,1,1 (65,75,85,88,90,90%)


WOD

21-15-9

Dumbbell Thrusters 50#/35#

Toes 2 Bar

Burpees to 6" Target


Team Workout

8am - Gymnastics Class


9am - Team Workout

In Teams of 3 complete the following.

20 minute AMRAP

400 Meter Run

30 Power Snatches 95#/63#

400 Meter Run

30 Power Snatches 135#/93#

400 Meter Run

30 Power Snatches 165#/113#

400 Meter Run

MAX Power Snatches 185#/123#

CFHQ WOD

WOD

10 Muscle Ups

25 Thrusters 75#/53#

1000 Meters Rowed

25 Thrusters 75#/53#

10 Muscle Ups


SWOD

Break into sets however you like.

100 Hollow Rocks

100 Arch Rocks


WOD

EMOTM x28

1) 50 Double Unders

2) 5 Floor Wipers 185#/123#

3) 10/7 Calories Rowed

4) 3 Power Clean & Jerks 185#/123#


SWOD

10 minutes to Build to a Heavy Single.

Power Snatch


WOD

4 Rounds, Begin a New Round Every 5 Minutes.

400 Meter Run

5 Hang Power Snatch @ 65% of Heavy Single

5 Muscle Ups

*Time Each Round Separately.

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