CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

15 minutes to work up to a Heavy Single for the day.

MAX Weighted Pull Up


WOD

12 minute AMRAP

3 Toes to Bar

10 Burpee Box Overs 24"/20" (Open Standards apply, Box Facing Burpees)

6 Toes to Bar

10 Burpee Box Overs 24"/20"

9 Toes to Bar

10 Burpee Box Overs 24"/20"

12 Toes to Bar

10 Burpee Box Overs 24"/20"

15 Toes to Bar

10 Burpee Box Overs 24"/20"

...Continue adding 3 reps to T2B until time expires.


SWOD

Front Squat 5,3,2,1,1,1 (65,75,85,88,88,88%)


WOD

2 Minutes MAX Push Ups, Rest 1 Minute

2 Minutes MAX V-Ups, Rest 1 Minute

2 Minutes MAX Squats, Rest 1 Minute

2 Minutes MAX Double Unders, Rest 1 Minute

1 Minute MAX Push Ups, Rest 1 Minute

1 Minute MAX V-Ups, Rest 1 Minute

1 Minute MAX Squats, Rest 1 Minute

1 Minute MAX Double Unders

*Score Each Round Seperately.


Team Workout

8am - Cardiovascular Threshold Training


9am - Team Workout

Teams of 2-3 complete the following.

20 Minute AMRAP

400 Meter Run

30 Squat Clean 95#/63#

400 Meter Run

30 Squat Cleans 135#/93#

400 Meter Run

30 Squat Cleans 185#/123#

400 Meter Run

MAX Squat Cleans 225#/153#


Open WOD 15.3

SWOD

Every 90 seconds for 6 rounds.

Power Snatch + Hang Snatch + Snatch Balance @ 70% (1+1+1)

 

WOD

14 Minute AMRAP

RX'D

7 Muscle Ups

50 Wall Balls 20/14 to 10/9ft target

100 Double Unders

Scaled

50 Wall Balls 20/10 to 9ft target

200 Singles

Last done on 1/17/17.


WOD

EMOTM x24

1) 100 Meter Sprint

2) 3 Muscle Ups

3) 5 Deadlifts @ 60%

4) 20 V-Ups

 

SWOD

Chinese Rows 4x8

Dumbbell Press 4x5


Silky Smooth

WOD

Today's workout is inspired by Icon Athlete.

10-9-8-7-6-5-4-3-2-1 - Thrusters @ 55% of Front Squat

10-20-30-40-50-60-70-80-90-100 - Double Unders

SWOD

Front Squat 5,3,2,2,2 (65,75,85,85,85%)


WOD

10-9-8-7-6-5-4-3-2-1

Strict Pull Ups

Strict Handstand Push Ups


SWOD

EMOTM x10

Odd - 100 meter Run

Even - 3 Shoulder to Overhead @ 60% of Clean & Jerk


WOD

15 minute Time Cap

3 rounds for time

400 Meter Run

6 Power Cleans @ 70% of Clean & Jerk

6 Bar Facing Burpees


Team Workout

8am - Cardio Vascular Threshold Training Class


9am - Team Workout

15 minute AMRAP

In Teams of 2-3 complete the following, switching after every completed round.

5 Dumbbell Cleans 50#/35#

10 Dumbbell Lunges 50#/35#

5 Dumbbell Thrusters 50#/35#

5 Dumbbell Push Ups


SWOD

Deadlift 5,5,5,5

*Building in weight each set.


WOD

13 minute AMRAP

1000 Meter Row

50 Wall Balls

40 V-Ups

30 Burpee Box Jumps Overs 24"/20"

20 Bar Muscle Ups


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