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 3 complete the following.

100 Hang Power Snatches 95#/63#

100 Double Unders

100 Overhead Squats 95#/63#

100 Double Unders

100 Hang Power Snatches 95#/63#

 

10am - Open Gym


SWOD

Deadlift 5,5,5,5 (60,65,70,75%)

Weighted Pull Ups 5,5,5,5 (Or work on negatives)


WOD

EMOTM x12

1) 100 meter Sprint

2) 2 Rope Climbs  (Focus on solid foot-lock and efficiency of movement.)

*MAX Rope climbs on last round.


Double Grace

WOD

60 Clean and Jerks 135#/93#

*This is NOT a timed workout, focus on making every rep perfect.*

The accumulation of 60 reps is alot, and 60 sloppy reps is a recipe for disaster.

If the RX'd weights are challenging then scale as needed and focus on form.

SWOD

Front Squat 5,5,5,5 (60,65,70,75%)

Bench Press 5,5,5,5 (60,65,70,75%)


WOD

7 minute AMRAP

10 Single Arm Overhead Dumbbell Lunges 50#/35#

30 Double Unders


WOD

800 meter Run

21 Power Cleans 95#/63#

9 Toes 2 Bar

400 meter Run

15 Power Cleans 95#/63#

15 Toes 2 Bar

400 meter Run

9 Power Cleans 95#/63#

21 Toes 2 Bar

800 meter Run


EXTRA

Dumbbell Rows 4x10 (each arm)

Shoulder Taps - 50 reps


SWOD

Back Squat 5,5,5,5 (60,65,70,75%)

Press 5,5,5,5 (60,65,70,75%)


WOD

12 minute Time Cap.

21-15-9

Thrusters 95#/63#

Lateral Burpees


Team Workout

9am - Team Workout

In Teams of 2 complete the following.

1600 meter Row

80 Partner Wall Balls

20 Med Ball Toss Sit Ups

1200 meter Row

60 Partner Wall Balls

40 Med Ball Toss Sit Ups

800 meter Row

40 Partner Wall Balls

60 Med Ball Toss Sit Ups

400 meter Row

20 Partner Wall Balls

80 Med Ball Toss Sit Ups


10am - Open Gym


SWOD

Deadlift 5,5,5,5


WOD

12 minute Time Cap

50 Alternating Dumbbell Snatches 50#/35#

40 Burpees

30 Overhead Dumbbell Lunges 50#/35#  (15 right arm / 15 left arm)

20 L-Sit Pull Ups

10 Dumbbell Overhead Squats 50#/35#


Shankle Complex

SWOD

Every 1:30 for 8 sets.

"Shankle Complex"

Deadlift + Hang Clean Pull + Hang Squat Clean + Split Jerk  (1+3+1+2)


WOD

EMOTM x15

1) 10 Box Jump Overs 30"/24"

2) 15 Wall Balls

3) 20 V-Ups


SWOD

Bench Press 8,8,8,8

Bent Over Rows 8,8,8,8


WOD

21-15-9

Calories Rowed

Overhead Lunges 45#/25#

Burpees to Plate


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