CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

10 minute AMRAP

5 Strict Pull Ups

10 Plyo Push Ups (with 1 hand on plate)

15 Front Squats with Plate 45#/25#


SWOD

Front Squats 3x3 @ 70%


WOD

20 minute AMRAP

1000 meter Row

50 Toes 2 Bar

100 Double Unders

50 Overhead Squats 75#/53#

20 Muscle Ups


Death by Burpee Clean and Jerk

*PLEASE SUBMIT YOUR SCORE FOR 17.1 IF YOU HAVEN'T DONE SO ALREADY*


WOD

EMOTM until you can no longer finish given round under 1 minute.

Odd -  10 Burpees

Even - Clean & Jerk 185#/123#

*On the even minutes START with 1 C&J. Then every even minute add another rep.


SWOD

Back Squat 5,5,5,5,5  (50,55,60,65,70)


Team Workout

9am - Team Workout

In Teams of 3 complete the following.

25 minute AMRAP

100 Calories Rowed, 50 Thrusters 75#/53#

100 Calories Rowed, 50 Thrusters 95#/63#

100 Calories Rowed, 50 Thrusters 115#/78#

100 Calories Rowed, 50 Thrusters 135#/93#


10am - Open Gym


CrossFit Games Open 17.1

**Friday Night Lights will begin tonight at 5:15. Show up and sign up for a heat. It is a first come first serve basis.**

If you need a judge for your workout during a day class, please get with your coach.

WOD

20 minute Time Cap: RX'd  (Scaled)

10 Dumbbell Snatches Alternating 50#/35#   (35#/20#)

15 Burpee Box Jump Overs 24"/20"   (20"/20" Step Up Allowed)

20 DB Snatches

15 Burpee Box Jump Overs

30 DB Snatches

15 Burpee Box Jump Overs

40 DB Snatches

15 Burpee Box Jump Overs

50 DB Snatches

15 Burpee Box Jump Overs


Today is the DAY!!! Tonight at 7pm the FIRST WOD of the 2017 CrossFit Games Season will be announced!
Be sure to tune into Games.CrossFit.Com for the live reveal! And while you are there it is not too late to sign up.

The biggest difference between signing up and not is...ACCOUNTABILITY. For those that don't sign up we will not be judging your workouts. That means that you are on the honor system. And lets face it, when you are in the middle of a long chipper or your legs are on fire telling you to stop, some people shorten their range of motion or even cut reps. However when you have someone counting your reps and making sure that you meet the range of motion standards...there is no disputing your score. YOU EARNED IT. At the end of the day the whiteboard is just that....just a whiteboard if you don't keep yourself ACCOUNTABLE during your workouts.

So swallow your pride and take a leap of faith. Trust me, you will learn more about yourself in these 5 weeks than you ever thought.

WOD

EMOTM x30

1) 15/12 Calories Rowed

2) 10 Burpees to 6" Target

3) 100 meter Sprint

4) 5 Strict Chest to Bar Pull Ups

5) 2 Power Snatches


SWOD

EMOTM x12

Odd - Power Clean + Hang Power Clean + Jerk (1+1+2)

Even - 10 Knees to Elbows


WOD

3 rounds for time:

30 Wall Balls

30 Air Squats

30 Push Ups


DIANE 2.4km

WOD

Time Cap 20 Minutes:

800 meter Run

21 Deadlifts 225#/153#

21 Handstand Push Ups

400 meter Run

15 Deadlifts 225#/153#

15 Handstand Push Ups

400 meter Run

9 Deadlifts 225#/153#

9 Handstand Push Ups

800 meter Run


Bergeron Beep Test

SWOD

EMOTM x10

Odd - Power Snatch + Hang Power Snatch + Overhead Squat

Even - 10 V-Ups

 

WOD (courtesy of Ben Bergeron)

“Bergeron Beep Test”
EMOM for as long as possible…

7 Thrusters, 75/55
7 Pull ups
7 Burpees

Last done on 8/17/16.

Benchmarks*

Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+

*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.


Team Workout

9am - Team Workout

In Teams of 4-5 complete the following

20 minute AMRAP

10 Tire Flips

20 Burpees Over the Tire

5 Tire Shoulder to Overhead


10am - Open Gym


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