CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Squat Clean Elizabeth

WOD

21-15-9

Squat Clean 135#/93#

Ring Dips

Last done on 9/23/16.

 

SWOD

Strict Pull Ups 5,5,5,5,5

Or

5 Peg Board Climbs (No skipping holes)


WOD

400 meter Run

20 Kettlebell Swings 55#/35#

60 Sit Ups

800 meter Run

40 Kettlebell Swings 55#/35#

40 Sit Ups

1200 meter Run

60 Kettlebell Swings 55#/35#

20 Sit Ups

CrossFit Games Open 17.3

FINALLY THE BARBELL IS BACK!!!!

**Friday Night Lights will begin tonight at 5:15. Show up and sign up for a heat. It is a first come first serve basis.**

If you need a judge for your workout during a day class, please get with your coach.

If you are not signed up you are welcome to come join the fun, however you WILL NOT need a judge for your workout.

 

WOD   RX'd , (Scaled)

Prior to the 8:00, complete:

3 rounds of:

6 Chest to Bar Pull Ups , (Jumping Pull Ups)

6 Squat Snatches 95#/65# , (45#,35#)

Then 3 rounds of:

7 Chest to Bar Pull Ups , (Jumping Pull Ups)

5 Squat Snatches 135#/95# , (75#,55#)

Prior to 12:00, 3 rounds of:

8 Chest to Bar Pull Ups , (Jumping Pull Ups)

4 Squat Snatches 185#/135# , (95#,65#)

Prior to 16:00, 3 rounds of:

9 Chest to Bar Pull Ups , (Jumping Pull Ups)

3 Squat Snatches 225#/155# , (115#,75#)

Prior to 20:00, 3 rounds of:

10 Chest to Bar Pull Ups , (Jumping Pull Ups)

2 Squat Snatches 245#/175# , (135#,95#)

Prior to 24:00, 3 rounds of:

11 Chest to Bar Pull Ups , (Jumping Pull Ups)

1 Squat Snatch 265#185# , (155#,105#)


WOD

EMOTM x25

1) 10 Box Jump Overs 24"/20"

2) 10 Overhead Squats 115#/73#

3) 10 Floor Wipers 115#/73#

4) 15/12 Calories Row

5) Rest


CFHQ WOD

WOD

For time:

"Fran"

21-15-9

Thrusters 95#/63#

Pull Ups

Then Run 1 mile

WOD

15 minute AMRAP

200 meter Run

10 Sumo-Deadlift High Pulls 95#/63#

10 Burpees

30 Double Unders


CFHQ WOD

WOD

7 minute AMRAP

10 Power Cleans 135#/93#

20 Push Ups


SWOD

Back Squats  5x3 @ 73%

Team Workout

9am - Team Workout

In teams of 2-3 complete the following

12 minute AMRAP

10/7 Calories Rowed

5 Hang Power Cleans 185#/123#

25 Double Unders

Rest 3 minutes, then 12 minute AMRAP

10/7 Calories Rowed

5 Power Snatches 135#/93#

5 Overhead Squats 135#/93#

 

10am - Open Gym


CrossFit Games Open 17.2

**Friday Night Lights will begin tonight at 5:15. Show up and sign up for a heat. It is a first come first serve basis.**

If you need a judge for your workout during a day class, please get with your coach.

If you are not signed up you are welcome to come join the fun, however you WILL NOT need a judge for your workout.


WOD

RX'd

12 minute AMRAP:

2 rounds

50ft Dumbbell Front Rack Lunges 50#/35#

16 Toes to Bar

8 Dumbbell Power Cleans 50#/35#

Then 2 rounds of,

50ft Dumbbell Front Rack Lunges 50#/35#

16 Bar Muscle Ups

8 Dumbbell Power Cleans 50#/35#

 

SCALED

12 minute AMRAP:

2 rounds

50ft Dumbbell Front Rack Lunges 35#/20#

16 Knee Raises

8 Dumbbell Power Cleans 35#/20#

Then 2 rounds of,

50ft Dumbbell Front Rack Lunges 35#/20#

16 Pull Ups

8 Dumbbell Power Cleans 35#/20#


WOD

3 rounds; Time each round seperately.

400 meter Run

25 Wall Balls

3 Rope Climbs

REST 5 MINUTE BETWEEN ROUNDS.


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