CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Snatch Balance 5,3,2,1,1,1


WOD

20 minute Time Cap

4 rounds for time.

400 meter Run

20 Push Press 95#/63#

40 Double Unders


Memorial Day Murph

*** 10am Class Only ***

*** We will be cooking out afterwards. Bring your favorite foods and or beverages. ***


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 mile run

100 Pull Ups

200 Push Ups

300 Squats

1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Last done on 5/30/16.



Team Workout

9am - Team Workout

In teams of 3, complete the following.

12 minute AMRAP

10/7 Calories Rowed

10 Hang Power Cleans 95#/63#

10 Push Press 95#/63#

Rest 2 minutes, 12 minute AMRAP

10/7 Calories Rowed

10 Kettlebell Swings 55#/35#

20 Double Unders


10am - Open Gym


Rowing Acheron

SWOD

Deadlift 5,5,5,5 (30,40,50,60%)


WOD

500 meter Row

Rest 3 minutes

Row As Many Meters As Possible in the Amount of time it took to Row 500 meters.

Rest 3 minutes

Row the Number of Meters you got on Round 2 As Fast As Possible.

*Example (Rd 1 - 500m = 1:32, Rd 2 - 1:32 = 425m, Rd 3 425m = 1:46)

*Each set should be an ALL OUT SPRINT. It's gonna hurt and be uncomfortable, this workout is a test of mental toughness.

How are you gonna respond when the going gets tough?


SWOD

Every 2 minutes, 6 rounds.

3 Position Clean (High Hang, Knee, Floor)

 

WOD

EMOTM x15

1) Kipping Swing + Toes to Bar + Pull Up  (3+2+1)

2) Push Press + Push Jerk + Split Jerk (1+1+1)

3) 10/7 Calories Rowed


Cannon Shot

SWOD

Strict Press 5,5,5,5 (2 second Pause Overhead)


WOD

Every 3 minutes, 6 rounds:

100 meter Sprint

15 Wall Balls

10 Burpees to 6" Target


Yearn for the Burn

SWOD

Every 2 minutes, 6 rounds.

3 Position Snatch (High Hang, Knee, Floor)


WOD

21-15-9

Overhead Squat 95#/63#

Toes 2 Bar


SWOD

Back Squat 5,5,5,5 (30,40,50,60%)


WOD

25 minute Time Cap

4 rounds:

400 meter Run

20 Pull Ups

30 Push Ups

40 Squats

9am - Team Workout

Teams of 2 complete the following.

80 Box Jumps 24"/20"

60 Dumbbell Front Squats 40#/25#

40 Toes 2 Bar

20 Renegade Rows 40#/25#

40 Toes 2 Bar

60 Bumbbell Front Squats 40#/25#

80 Box Jumps 24"/20"


10am - Open Gym


Triple Tap

WOD

4 minute AMRAP

400 meter Row

MAX Clusters 115#/83#

Rest 2 minutes

3 minute AMRAP

300 meter Row

MAX Front Rack Lunges 115#/83#

Rest 2 minutes

2 minute AMRAP

200 meter Row

MAX Bar Facing Burpees

Each AMRAP you should be breathing heavily after the Row. Push your pace and focus on solid movement patterns while fatigued.


SWOD

Bent Over Barbell Rows 4x12

Barbell Curls 3x15



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