CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"Meter Maid"

WOD

200 Meter Run

27 Wall Balls

27 Box Jumps 24"/20"

200 Meter Run

21 Wall Balls

21 Box Jumps 24"/20"

200 Meter Run

15 Wall Balls

15 Box Jumps 24"/20"

200 Meter Run

9 Wall Balls

9 Box Jumps 24"/20"

200 Meter Run

"2k Row"

WOD

For Time:

2000 Meter Row

Last done on 9/25/18.

"Tailspin"

SWOD

Thruster - Build to Heavy Set of 3


WOD

AMRAP in 14 Minutes:

15 Thrusters 95#/65#

30 Double Unders

15 Chest to Bar Pull Ups

30 Double Unders

"Mind Eraser"

9am - WOD

AMRAP in 20 Minutes:

7 Power Cleans 135#95#

7 Burpees

200 Meter Run

"BFF"

WOD

Teams of 2, AMRAP in 25 Minute:

3-6-9-12-15-18-21-24......

Calories Rowed

Kettlebell Swings 55#/35#

Wall Balls

*Partners switch after each completed round.

"Bar Rescue"

SWOD

Push Press - Build to Heavy Set of 5


WOD

5 Rounds for time:

21 Deadlifts 115#/85#

12 Push Press 115#/85#

"Double Header"

WOD

Buy-In: 35/25 Calorie Bike

50-40-30-20-10

Double Unders

AbMat Sit Ups

Cash-Out: 35/25 Calorie Bike

"RUN DMC"

WOD

4 Rounds for time:

200 Meter Run

10 Chest to Bar Pull Ups

200 Meter Run

10 Dumbbell Snatches 70#/50#

 

"ELIZABETH"

SWOD

Squat Clean - Build to a Heavy Single


WOD

21-15-9

Cleans 135#/95#

Ring Dips

Last done on 6/4/18.

"Nail Biter"

9am - Team Workout


WOD

4 rounds:

1 Minute Toes to Bar

1 Minute Power Snatches 75#/55#

1 Minute Thrusters 75#/55#

1 Minute Calorie Bike

Rest 2 Minutes between rounds.

Page 8 of 265

8

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit