CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x8

Pause Snatch (2 second pause at the knees)

 

WOD

EMOTM x20

1) 10 Ring Dips

2) 5 Right Arm Kettlebell Cleans + 80ft Overhead Carry

3) 5 L-Pull Ups

4) 5 Left Arm Kettlebell Cleans + 80ft Overhead Carry


SWOD

Bench Press 5,3,1,1,1,1  (60,70,80,85,90,93%)

 

WOD

2 Rounds for Time:

800 Meter Run

50 Wall Balls

800 Meter Run

50 Walking Lunges


6 PACK HELEN

SWOD

EMOTM x8

Pause Clean + Jerk  (2 second pause at the knees)

 

WOD

3 Rounds for Time

400m Run

21 KB Swings

12 T2B

Last Done on 4/11/17.


SWOD

Press 5,3,1,1,1,1  (60,70,80,85,90,93%)

Front Squat 5,3,1,1,1,1  (60,70,80,85,90,93%)


WOD

3 Rounds, score each round separately.

3 minute AMRAP

20/17 Calories Rowed

20 Shoulder to Overhead 95#/63#

MAX Lateral Burpees with remaining time.

Rest 1 Minute between rounds


Team Workout

9am - Team Workout

In Teams of 3 complete the following.

450 meter Tire Drag Sprints (50m intervals)

90 Toes to Bar

180 Wall Balls

90 Toes to Bar

450 meter Tire Drag Sprints (50m intervals)


GRACE

SWOD

EMOTM x12

Odd - 10 Banded Pull Downs

Even - 40 Double Unders


WOD

30 Clean & Jerks 135#/93#

Last done on 8/16/17.


SWOD

EMOTM x8

Pause Snatch  (2 second pause at the knees)

 

WOD

NOT FOR TIME.

1600 Meter Row

30 Bar Muscle Ups

50 Back Squats 185#/123#

*Break up the movements as you like, perform in any order.


SWOD

Bench Press 5,3,1,1,1,1  (60,70,75,80,85,90%)

 

WOD

EMOTM x20

1) 10 Ring Dips

2) 10 Double KB Cleans

3) 40ft Handstand Walk

4) 120ft Double KB Front Rack Carry


NASTY GIRLS

SWOD

EMOTM x8

Pause Clean + Jerk  (2 second pause at the knees)

 

WOD

NASTY GIRLS

3 rounds for time

50 Squats

7 Muscle Ups

10 Hang Power Cleans 135#/93#

Last done on 5/9/17.


Annie on the Water

SWOD

Press 5,3,1,1,1,1  (60,70,75,80,85,90%)

Front Squat 5,3,1,1,1,1  (60,70,75,80,85,90%)


WOD

15 minute Time Cap.

25 Calories Rowed

50 Double Unders

50 Sit Ups

20 Calories Rowed

40 Double Unders

40 Sit Ups

15 Calories Rowed

30 Double Unders

30 Sit Ups

10 Calories Rowed

20 Double Unders

20 Sit Ups

5 Calories Rowed

10 Double Unders

10 Sit Ups


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