CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

The Chief

WOD

5 Cycles of the following.

3 minute AMRAP of:

3 Power Cleans 135#/95#

6 Push Ups

9 Squats

Rest 1 minute between cycles.

Last done on 12/10/15.

 

SWOD

Deadlift 5,5,5,5+ (50,65,70,75%)


GOLDEN MILE

WOD

RUN each of the following, rest exactly 1 minute between efforts.

400m - 200m - 400m - 200m - 400m

Last done on 9/19/16.

 

SWOD

Accumulate 2 minute L-Sit

Supine Barbell Row 4x10


WOD

21-15-9

Calories Rowed

Burpee Box Jumps 24"/20"

 

SWOD

Press 5,5,5,5+ (50,65,70,75%)


WOD

EMOTM x24

1) 5 Strict Chest to Bar Pull Ups

2) 20 Second Hollow Hold

3) Power Snatch + Hang Snatch + Overhead Squat

4) 20 Second Handstand Hold


RAISE THE ROOF

WOD

200m run

20 Press 115#/75#  (THIS IS A STRICT PRESS!)

200m run

20 Push Press  (NO RE-DIP)

200m run

20 Push Jerk

200m run

Last done on 10/7/16.

Normally I don't post about CHEATING your movements. However this workout is one that I have seen more people "cheat" in an effort to achieve a better time. Do yourself a favor and do the movements correctly, your shoulders will thank you for it.

 

SWOD

Back Squat 5,5,5,5+  (50,65,70,75%)

*MAX reps on last set.


Team Workout

8am - CrossFit Gymnastics - WEEK 1


9am - Team Workout

Well a few weeks ago we did this workout and everyone was bummed about the Time Cap....so now there IS NO TIME CAP.

In teams of 2 complete the following.

400 meter Run, 100 Kettlebell Swings 55#/35#

200 meter Tire Drag, 15 Rope Climbs

400 meter Run, 30 Burpee Box Jump Overs 24"/20"

400 meter Run, 15 Rope Climbs

200 meter Tire Drag, 100 Kettlebell Swings 55#/35#

400 meter Run


Big Clean Complex

WOD - Courtesy of CrossFit New England

6 sets, No Dropping the bar until set is complete, REST AS NEEDED BETWEEN SETS.

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*High Hang = Pockets

*Hang = Knees

**And YES ALL CLEANS ARE FULL SQUATS!

Last done on 5/3/17.


ANGIE

WOD

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Last done on 4/29/16.


WOD

21-15-9

Toes 2 Bar

Handstand Push Ups


SWOD

Behind the Neck Push Press 5,3,2,1,1,1


PRIME TIME

SWOD

With a 10 minute clock complete the following ladder As Fast As Possible.

10-20-30-40-50-40-30-20-10

Double Unders


WOD

EMOTM x20

40 yard Sprint

*Score each round separately.


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