CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

17 minute AMRAP

50 Calories Rowed

45 Toes to Bar

40 Wall Balls

35 Abmat Sit Ups

30 Hang Power Cleans 95#/63#

25 Shoulder to Overhead 95#/63#

20 Box Jump Overs 24"/20"

15 Handstand Push Ups 4" Deficit

10 Bar Muscle Ups


SWOD

Weighted Chin Ups 4x5

Single Leg Romanian Deadlifts 3x15 each leg


SWOD

EMOTM x8

Power Clean + Hang Power Clean + Power Clean + Jerk  (1+1+1+1)


WOD

5 Rounds, Begin a New Round Every 5 minutes.

400 meter Run

20 Overhead Walking Lunges 45#/25#

10 Burpees to Plate

DANIEL

WOD

50 Pull Ups

400 meter Run

21 Thrusters 95#/63#

800 meter Run

21 Thrusters 95#/63#

400 meter Run

50 Pull Ups


SWOD

Strict HSPU 4x8

Front Squats 3x10  (increase from last week)

 

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.


SWOD

EMOTM x8

Power Snatch + Hang Power Snatch + Power Snatch   (1+1+1)


WOD

21 Single Arm Dumbbell Overhead Squats 50#/35#

50 Double Unders

15 Single Arm Dumbbell Overhead Squats

50 Double Unders

9 Single Arm Dumbbell Overhead Squats

50 Double Unders

Rest 3 minutes, then 21-15-9 of the following.

Alternating Dumbbell Snatch 50#/35#

Burpees


EXTRA

Inverted Barbell Rows 4x10-15 reps

Barbell Curls 3x15

Bring the Heat

WOD

400m run

10 Shoulder to Overhead 135#/93#

5 Muscle Ups

8 Shoulder to Overhead

4 Muscle Ups

6 Shoulder to Overhead

3 Muscle Ups

4 Shoulder to Overhead

2 Muscle Ups

2 Shoulder to Overhead

1 Muscle Up

400m run

Last done on 9/12/14.

 

SWOD

Back Squats 3x10 @ 65%

Banded Push Ups 4xMax Effort

Team Workout

9am - Team Workout

In teams of 3 complete the following.

1000 meter Row

100 Burpee Box Overs 24"/20"

100 Toes to Bar

400 meter Run

100 Wall Balls

100 V-Ups

1000 meter Row


10am - Open Gym


100 Deadlifts

WOD

100 Deadlifts for time 225#/155#

*Every time the bar is dropped perform 5 Handstand Push ups

Last done on 4/13/16.

 

SWOD

Weighted Chin Ups 4 x 5

Reverse Tire Drags 4 x 50 meters  (rest as needed between drags)


SWOD

EMOTM x8

3 Position Power Clean + Jerk

* Floor, Knee, Hip (high hang)


WOD

5 rounds, begin a new round every 4 minutes.

400 meter Run

10 Shoulder to Overhead 185#/133#

* Focus on running HARD each round. Scale S2O as needed, first round should be done in 1-2 sets.


Tabata Something Else

WOD

Tabata - 20 seconds of work followed by 10 seconds of rest. Repeat this for 8 rounds (4 minutes) at each station. Rest 1 minute while rotating between stations.

Workout is scored by the total number of reps completed at each station.

Pull Ups

Push Ups

Sit Ups (ABMAT)

Squats

 

SWOD

Strict Handstand Push Ups 4x8

Front Squats 3x10


SWOD

EMOTM x8

Mid Hang Snatch + Below Knee Hang Snatch  (1+1)


WOD

10 minute AMRAP

40 Double Unders

20 Knees to Elbows

10 Overhead Squats 95#/63#

 

EXTRA

Inverted Barbell Rows 4x10-15 reps

Barbell Curls 3x15


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