CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"ROCKET POWER"

SWOD

Snatch Complex - Build to a Heavy Set

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch


WOD

For Time:

21 Lateral Barbell Burpees

21 Power Snatches 115#/85#

15 Lateral Barbell Burpees

15 Overhead Squats 115#/85#

9 Lateral Barbell Burpees

9 Squat Snatches 115#/85#

"ASSAULT ON DT"

WOD

5 Rounds for time:

200 Meter Run

12 Deadlifts 135#/95#

9 Hang Power Cleans 135#/95#

6 Push Jerks 135#/95#

"COOL WHIP"

WOD

3 Rounds:

21/15 Calories Rowed

75 Double Unders

Then Directly into:

3 Rounds:

20 Dumbbell Snatches 50#/35#

12 Lateral Dumbbell Burpees

"RUNNY NOSE"

WOD

Teams of 3:

2 Rounds for Time: (30 minute Time Cap)

75 Back Squats 155#/105#

400 Meter Run with DB 70#/50#

75 Bench Press 135#/95#

400 Meter Run with DB 70#/50#

75 Hang Power Cleans 115#/85#

400 Meter Run with DB 70#/50#

"Ninja Turtle"

WOD

Every 4 Minutes x5 Rounds

3 Chest to Bar Pull Ups

6 Toes to Bar

9 Deadlifts 225#/155#

12/9 Calories Biked

"KELLY ROWLAND"

WOD

50/35 Calories Rowed

3 Rounds of "Kelly"

50/35 Calories Rowed

*Kelly = 400 Meter Run, 30 Box Jumps 24"/20", 30 Wall Balls

"BEEF JERKY"

SWOD

Push Jerk - Build to a Heavy Set of 3


WOD

AMRAP in 12 Minutes:

21 Kettlebell Swings 53#/35#

14 Kettlebell Reverse Lunges

7 Push Jerks 165#/115#

"WeWork"

9am - Team Workout

Teams of 3, 4 Rounds For Time: (30min Time CAP)

800 Meter Run with Plate 45#/35#

60-50-40-30

Deadlifts

Front Squats

Jerks

Men - 115#,135#,155#,175#

Women - 85#,95#,105#,115#

"Scar Face"

SWOD

Power Snatch - Build to Heavy Set of 5


WOD

6 Rounds for Time:

8 Power Snatches 115#/85#

8 Bar-Facing Burpees

"Skyscraper"

WOD

AMRAP in 6 Minutes:

2 Rope Climbs

6 Hang Power Cleans 165#/115#

12/9 Calorie Bike

Rest 6 Minutes, Then AMRAP in 6 Minutes:

2 Rope Climbs

6 Hang Power Cleans 135#/95#

12/9 Calorie Bike

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