CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am - Team Workout

Teams of 2 complete the following.

400 Meter Run with Med Ball

50 Deadlifts 155#/103#

50 Hang Power Cleans 155#/103#

50 Slam Balls

400 Meter Run with Med Ball

50 Slam Balls

50 Hang Power Cleans 155#/103#

50 Deadlifts 155#/103#

400 Meter Run with Med Ball


CrossFit Games Open 18.5

*Remember tonight we will be having a little cookout after the workout. Bring your favorite sides and or beverages and come out to cheer on everyone throwing down on 18.5. Also don't forget to bring your favorite Super Hero costume/shirt to workout out in!

WOD

7 Minute AMRAP

3,6,9,12,15,18,21,24...continue until time expires.

Thrusters 100#/65#

Chest to Bar Pull Ups

WOD

NOT FOR TIME.

2000 Meter Row

10 Power Clean & Jerks 135#/93#

8 Power Clean & Jerks 155#/103#

6 Power Clean & Jerks 185#/123#

4 Power Clean & Jerks 205#/133#

2 Power Clean & Jerks 225#/153#

200 Double Unders

*You can break up the movements any way you like, and perform in any order that you like.


SWOD

EMOTM x9

Snatch Deadlift + Hang Snatch Pull + Hang Snatch (1+2+1)


WOD

20 Minute Time Cap

800 Meter Run

21-15-9

Dumbbell Front Rack Lunges 50#/35#

Burpees to 6" Target

800 Meter Run


SWOD

Deadlift 5,5,5  (40,50,60%)


WOD

EMOTM x20

1) 5 Right Arm Dumbbell Overhead Squats 50#/35#

2) 10 Chest to Bar Pull Ups

3) 5 Left Arm Dumbbell Overhead Squats 50#/35#

4) 20 V-Ups


SWOD

Press 5,5,5  (40,50,60%)

Front Squat 5,5,5  (40,50,60%)


WOD

15 Minute Time Cap

400 Meter Run

21-15-9

Wall Balls

Burpee Box Jump Overs 24"/20"

400 Meter Run

Team Workout

9am - Team Workout

In teams of 4 complete the following.

2 People work while 2 rest.

4 Rounds for time.

100 Meter Tire Flip (as a team)

400 Meter Run (as a team)

100 Meter Overhead Single Arm KB Carry 55#/35# (each athlete)

400 Meter Run (as a team)


CrossFit Games Open 18.4

If you are registered for the Open please make sure that you have a judge to count your reps. Otherwise your score will not be validated. If you did not sign up for the Open then you will still need to sign up for a Heat time if you are coming in the evening since have a limited floor space.

Friday Night Lights will begin at 5:15pm. Doors will open at 5pm...come in warm up and be ready to go when your Heat comes around.

 

RX'd - 9 Minute TIME CAP

21 Deadlifts 225#/155#

21 Handstand Push Ups

15 Deadlifts 225#/155#

15 Handstand Push Ups

9 Deadlifts 225#/155#

9 Handstand Push Ups

Then

21 Deadlifts 315#/205#

50ft Handstand Walk

15 Deadlifts 315#/205#

50ft Handstand Walk

9 Deadlifts 315#/205#

50ft Handstand Walk

 

Scaled - 9 Minute TIME CAP

21 Deadlifts 135#/95#

21 Hand-release Push Ups

15 Deadlifts 135#/95#

15 Hand-release Push Ups

9 Deadlifts 135#/95#

9 Hand-release Push Ups

Then

21 Deadlifts 185#/135#

50ft Bear Crawl

15 Deadlifts 185#/135#

50ft Bear Crawl

9 Deadlifts 185#/135#

50ft Bear Crawl


SWOD

EMOTM x9

Snatch Deadlift + Hang Snatch Pull + Hang Snatch (1+2+1)


WOD

NOT FOR TIME

3 rounds

400 Meter Run

80ft Handstand Walk

50 Double Unders


SWOD

Bench Press 5,3,1  (75,80,85%)

Deadlift 5,3,1  (75,80,85%)


WOD

21-15-9

Hang Power Clean 115#/83#

Pull Ups


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