CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WATER COUNTRY

SWOD

Back Squat

*Build to a Heavy Set of 5


WOD

Men - 27-24-21-18-15 Row for Calories

Women - 21-18-15-12-9-6 Row for Calories

50ft Walking Lunges between each Row.

"Cement Mixer"

9am - Workout

On the 3:00 for 7 Rounds;

400 Meter Run

12 Toes to Bar

*Score is slowest round.

"Smooth Criminal"

SWOD

Deadlift

*Build to a heavy set of 3


WOD

AMRAP in 15 minutes;

60 Double Unders

30 Wall Balls

15 Deadlifts 245#/165#

"Train Wreck"

WOD

8 Rounds for time;

40 Seconds of Over the Shoulder Sand Bag Cleans 70#/40#

20 Seconds Rest

40 Seconds Bike Calories

20 Seconds Rest

*Score is lowest rep total of the 8 rounds.

"Jack Squat"

WOD

21-15-9

Front Squats 135#/93#

Kettlebell Swings 70#/55#

400 Meter Run

"Lead Foot"

WOD

AMRAP in 4 minutes;

27/21 Calories Rowed

27 Burpees

27 Chest to Bar Pull Ups

Rest 4 minutes, then AMRAP in 4 minutes;

21/15 Calories Rowed

21 Burpees

21 Toes to Bar

Rest 4 minutes, then AMRAP in 4 minutes;

15/9 Calories Rowed

15 Burpees

15 Pull Ups

ISABEL

SWOD

Power Snatch

*Build to a heavy single


WOD

30 Snatches 135/93

Last done on 4/6/18.

SLEEP WALK

9am - Team Workout

In Teams of 3 complete the following:

AMRAP in 7 minutes;

100/70 Calories Assault Bike

Max Overhead Squats 95#/65#

Rest 3 minutes, AMRAP in 6 minutes;

80/60 Calories Assault Bike

Max Hang Squat Cleans 115#/80#

Rest 3 minutes, AMRAP in 5 minutes;

60/40 Calories Assault Bike

Max Thrusters 135#/95#

SPACESHIP

WOD

AMRAP in 20 Minutes

200 Meter Run

20/14 Calories Rowed

2 Rounds of "Strict Cindy"

*Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Squats

SKIPPY

WOD

On the 3 minute for 5 Rounds.

15 AbMat Sit ups

30 Double Unders

15 AbMat Sit Ups

5 Deadlifts

*Start at 65% and build each round.

 

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