CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Tunnel Vision

WOD - Courtesy of CrossFit Boathouse

4 Rounds for time:

21 Wall Balls

15 Lateral Burpees

9 Overhead Squats 135#/93#


WOD

Hang Snatch 1,1,1,1,1,1,1

*All attempts should be AT or ABOVE 85%.


SWOD

Bench Press 4x8

*Max Push Ups after each set.


WOD

20-18-16-14-12-10-8-6-4-2

Wall Balls

Pull Ups


SWOD

EMOTM x8

Snatch Pull + Low Hang Snatch  (1+1)


WOD

4 rounds for time:

400 Meter Run

400 Meter Row

ELIZABETH

SWOD

Weighted Pull Ups 5x5

Tempo Back Squats 4x3 (32X1)


WOD

21-15-9

Clean 135#/93#

Ring Dips

Last done on 11/2/17.


Team Workout

9am - Team Workout

REGIONALS EVENT 5 (Modified)

Teams of 2 complete the following.

20 Rope Climbs

80 Calories Rowed

60 Snatches 135#/95#


Roaming Diane

SWOD

Push Press 3,3,3,3  (75,80,85,90% of strict press)

 

WOD

21-15-9

Deadlifts 225#/153#

Handstand Walk for meters  (68ft, 49ft, 30ft)

*Substitute Wall Climbs (12/8/4) if you cannot do Handstand Walks.

Last done on 6/21/17.


ANNIE

SWOD

Tempo Back Squats 4x3 (33x1)

*3 seconds down, 3 second pause, AFAP up, 1 second pause at top.


WOD

50-40-30-20-10

Double Unders

Situps

Last Done on 3/28/17.

*Yes anchors are fine.


Sprinting DT

SWOD

Bench Press 4x10

Dumbbell Rows 4x10


WOD

5 Rounds, begin a new round every 3 minutes.

100 Meter Run

1 Round of DT 115#/83#

*DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead


SWOD

Every 90 seconds x8

Clean Pull + Hang Clean + Split Jerk + Behind the Neck Jerk


WOD

30-20-10

Overhead Lunges 45#/25#

Burpees to Plate


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