CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

7 rounds for time:

10 Sumo-deadlift High Pulls 95#/63#

10 Ring Dips


SWOD

5 rounds NOT for time, rest 1 minute between

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 Second Hollow Hold


SF Crippler

SWOD

3 rounds, rest 2 minutes between rounds.

MAX Strict Pull Ups

MAX Push Ups (feet and hands on plates chest touches abmat, Thighs touching the ground immediately ends your set.)


WOD

30 Back Squats 225#/153#

1000 meter Row

*You can use a rack for the back squats


Team Workout

9am - Team Workout

In Teams of 2 complete the following.

2 rounds

400 meter Run

50 Pull Ups

2 rounds

400 meter Run

75 Push Ups

2 rounds

400 meter Run

100 Squats

2 rounds

400 meter Run

125 Box Jumps 24/20

2 rounds

400 meter Run

150 Burpees


10am - Open Gym


SWOD

Front Lever Progressions - 10 reps


WOD

EMOTM x15

1) 200 meter Run

2) 3 Position Snatch (Floor, Knee, High)

3) Rest


ANNIE ARE YOU OK???

WOD

21-15-9

Row for Calories

Thrusters 65#/45#

Med Ball Cleans 20#/14#

Sumo-deadlift High Pulls 65#/45#

Wall Balls

Burpees


SHOULDERCIDE

WOD

Shoulder Press 1,1,1,1,1

Push Press 3,3,3,3,3

Push Jerk 5,5,5,5,5

**Rest as needed between sets

**Last done on 12/2/15.


ANNIE

SWOD

Supine Barbell Rows 3x15


WOD

50-40-30-20-10

Double Unders

Situps

Last Done on 10/14/16.

*Yes anchors are fine.


WOD

3 rounds for time, rest 2 minutes between.

20 Bench Press 155#/103#

400 meter Run

10 Push Press 155#/103#


SWOD

Back Squat 3x10 @ 60%


Team Workout

9am - Team Workout

In Teams of 2 complete the following. Alternating complete rounds.

20 minute AMRAP

200 meter Run

20 Overhead Lunges 45#/25#

10 Push Ups with Feet on Plate

Rest 3 minutes, then 10 minute AMRAP.

10 Burpees to plate

20 Russian Twists 45#/25#


10am - Open Gym

CrossFit Games Open 17.5

**Well the CrossFit Games Open Season is coming to a close. Friday Night Lights is kicing off at 5:15ish so show up early stretch, roll out, and get warmed up for some cardio madness. Afterwards hang out cheer on your friends and enjoy some Pizza, don't forget to bring beverages of your choice!

 

WOD

40 minute Time Cap

RX'D

10 rounds for time:

9 Thrusters 95#/65#

35 Double Unders

SCALED

10 rounds for time:

9 Thrusters 65#/45#

35 Single Unders


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