CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Back Squat 4x10 @ 58%


WOD

10 Thrusters 135#/93#

50 Double Unders

8 Thrusters 135#/93#

40 Double Unders

6 Thrusters 135#/93#

30 Double Unders

4 Thrusters 135#/93#

20 Double Unders

2 Thrusters 135#/93#

10 Double Unders


Team Workout

9am - "The Royal Tenenbaums"

In Teams of 3 complete the following.

100 Deadlifts 135#/93#

80 Hang Power Cleans 135#/93#

60 Front Squats 135#/93#

40 Jerks 135#/93#

20 Thrusters 135#/93#

One person working at a time.

Every minute on the minute all three athletes complete 5 burpees.

Black Friday 2017

** 9AM CLASS ONLY **


In Teams of 2-4 complete the following.

100 Calories Rowed

150 Wall Balls

800 Meter Run with Med Ball

150 Med Ball Cleans

800 Meter Run with Med Ball

150 Med Ball Sit Ups

100 Calories Rowed


HAPPY THANKSGIVING

** There will be an 8am Class ONLY! **


WOD

"FraserFroning VS World"

In Teams on 2.

Complete 10 rounds each.

50 Double Unders

15 Toes to Bar

5 Bench Press 225/155

*Complete full round then switch.


Linchpin WOD

SWOD

Back Squat 4x10 @ 55% of 1rm


WOD

With a 2 minute window complete the following.

400 meter Run

MAX Clean & Jerks 135#/93#

Rest 2 minutes.

Repeat until 30 Clean & Jerks are completed.


FRAN

SWOD

EMOTM x10

Odd - 40 Double Unders

Even - 2 Power Cleans Touch&Go


WOD

21-15-9

Thrusters 95#/63#

Pull Ups

Last done on 12/29/16.

 

EXTRA

5 Sets - 3 Power Cleans + 3 High Box Jumps

*You can drop the bar between cleans, after the cleans immediately transition into the box jumps.

*Rest as needed between sets.


SWOD

Bench Press 5,5,5,5,5


WOD

EMOTM x15

1) 200 meter Sprint

2) 20 Push Press 95#/63#

3) 20 Sit Ups

SCOOTER

8am - Mobility Class


9am - Team Workout

"Scooter"

On a 35 minute clock with a partner.

Complete as many rounds as possible in 30 minutes.

30 Double Unders

15 Pull Ups

15 Push Ups

100 Meter Sprint

Then, 5 minutes to find a 1 rep max partner deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.


WOD

15 minute Time Cap.

50 Calories Rowed

50 Wall Balls

30 Toes 2 Bar

30 Burpees

10 Ring Muscle Ups

100 Double Unders


EXTRA

Barbell Box Step Ups 4x10

Banded Good Mornings 3x20


WOD

Push Press 10,5,3,3,3

Front Squat 5,3,2,1,1,1,1

*Work up to a heavy set on each lift. Rest as needed between sets.


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