CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

LINCHPIN WOD

SWOD

Bench Press 3,3,3 (72,77,82%)

Weighted Pull Ups 3,3,3,3,3


WOD

Courtesy of CrossFit Linchpin.

21-15-9

Power Clean 95#/63#

Push Press 95#/63#


SECOND WIND

SWOD

With a 10 minute time limit, complete the following in unbroken sets.

10-20-30-40-50-40-30-20-10

Double Unders

 

WOD

400 meter Run

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Rest 2 Minutes

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Sit Ups

400 meter Run

Last done on 11/9/16.


WOD

Press 2,2,2,2,2

Back Squat 3,3,3,3,3

*Rest as needed between sets and work up to Heaviest Set.


9/11 TRIBUTE WOD

2001 meter Run/Row

11 Box Jumps 30"/24"

11 Thrusters 125#/85#

11 Burpee Chest to Bar Pull Ups

11 Power Cleans 170#/120#

11 Handstand Push Ups

11 Kettlebell Swings 70#/55#

11 Toes to Bar

11 Deadlifts 170#/120#

11 Push Jerks 110#/75#

2001 meter Run/Row

Last done on 9/12/16.

 

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

NEVER FORGET – 9/11.


SWOD

Every 2 minutes for 7 rounds complete the following:

Squat Clean + Hang Squat Clean + Jerk (1+1+1)


WOD

15 Minute AMRAP:

200 Meter Run

10 Burpees

10 Pull Ups


Team Workout

9am - Team Workout

In Teams of 3 Complete the Following:

20 Minute AMRAP:

60 Calories Rowed, 15 Rope Climbs, 30 Power Cleans 205#/133#

60 Calories Rowed, 15 Rope Climbs, 30 Power Cleans 185#/123#

60 Calories Rowed, 15 Rope Climbs, 30 Power Cleans 155#/103#

60 Calories Rowed, 15 Rope Climbs, MAX Power Cleans 135#/93#

FUNCTIONAL FRIDAY

SWOD

Bench Press 5,5,5 (67,72,77%)

Deadlift 5,5,5 (67,72,77%)


WOD

NOT FOR TIME:

320ft Double Kettlebell Front Rack Carry

50 Supine Barbell Rows

50 Dumbbell Box Step Ups

*Perform in any order and partition reps as you want.


SWOD

EMOTM x8

3 Ring Muscle Ups


WOD

RX'D

1000 Meter Row

100 Double Unders

50 Wall Balls

100 Double Unders

50 Wall Balls

100 Double Unders

1000 Meter Row

INTERMEDIATE

1000 Meter Row

50 Double Unders

50 Wall Balls

50 Double Unders

50 Wall Balls

50 Double Unders

1000 Meter Row

BEGINNER

1000 Meter Row

80 Singles

30 Wall Balls

80 Singles

30 Wall Balls

80 Singles

1000 Meter Row


The Repeater

SWOD

EMOTM x8

Power Clean + Hang Power Clean (1+1)

*Focus on explosive leg drive and FAST ELBOWS.


WOD

Every 2 Minutes for 10 Rounds: Complete each of the following as MAXIMAL SPRINTS.

10/7 Calories Rowed

OR

12/10 Calories Biked

*Record your Fastest and Slowest Rounds.


SWOD

Back Squat 5,5,5 (67,72,77%)

Press 5,5,5 (67,72,77%)


WOD

10 Minute AMRAP

5 Pull Ups

10 V-Ups

20 Double Unders

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