CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Life Jacket

WOD

5 minute AMRAP:

27/20 Calories Rowed

27 Thrusters 115#/80#

27 Chest to Bar Pull Ups

Rest 5 minutes, Then 5 minute AMRAP:

21/15 Calories Rowed

21 Thrusters 95#/65#

21 Toes to Bar

Rest 5 minutes, Then 5 minute AMRAP:

15/10 Calories Rowed

15 Thrusters 75#/55#

15 Pull Ups

Bird Box

9am - Team Workout

In Teams of 3 complete the following;

100/70 Calories Rowed

75 Box Jump Overs 24"/20"

50 Power Snatches 135#/95#

15 Rope Climbs

50 Power Snatches 115#/80#

75 Box Jump Overs 24"/20"

100/70 Calories Rowed

Top Down

SWOD

Hang Squat Clean - Build to a Heavy Single


WOD

50 Burpees

40/30 Calories Assault Bike

30 Hang Squat Cleans 115#/80#

No Brainer

WOD

On the 3 minute for 5 rounds.

21 Plate Hops (45# Plate)

12 Shuttle Sprints (10m apart)

6 Deadlifts

*Building in Weight on the Deadlifts

Girl Power

WOD

18 Minute AMRAP

21/15 Calories Assault Bike

3 Rounds of Cindy

10 Power Snatches 115#/80#

*Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

Layup

WOD

50-40-30-20-10

Double Unders

Sit Ups

Then

5-10-15-20-25

Kettlebell Swings 55#/35#

Wall Balls

Go Fish

SWOD

Push Jerk - Build to a heavy set of 3


WOD

1000 Meter Row

Then 3 Rounds of,

21 Deadlifts 135#/93#

15 Lateral Burpees

9 Push Jerks 135#/93#

Road Rash

9am - WOD

5 Rounds every 5 minutes begin a new round.

5 Dumbbell Hang Clean & Jerks Left Arm 50#/35#

5 Dumbbell Hang Clean & Jerks Right Arm 50#/35#

10 Alternating Power Snatches 50#/35#

10 Chest to Bar Pull Ups

15/10 Calories Assault Bike

Sea Legs

WOD

3 rounds for time:

500 Meter Row

12 Front Squats 155#/103#

21 Box Jump Overs 24"/20"

Body Armor

SWOD

Strict Press 5,3,1

Build to a heavy set of each.


WOD

13 minute AMRAP

10 Strict Toes to Bar

10 Strict Presses 95#/63#

100ft Walking Lunges

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