CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

COBRA KAI

SWOD

Every 90 seconds for 7 sets:

1 Clean Pull + 1 Hang Clean + 1 High Hang Clean + 1 Jerk

 

WOD

10 minute AMRAP

2,4,6,8,10,12.....

Front Squats 185#/123#

Bar Muscle Ups

 

WOD

Not For Time:

Row 2000 Meters

Then perform 5 rounds of:

Sled Push 40ft (Moderate Weight)

5 Box Jumps (High)

10 Ring Dips (Strict/Weighted)

SWOD

Bench Press 10,8,6,4

Strict/Weighted Pull Up 5,5,5,5


WOD

100 Dumbbell Thrusters 35#/25#

*EMOTM starting at 1:00, perform 20 Double Unders

SWOD

Every 90 seconds for 7 sets:

1 Clean Pull + 1 Hang Power Clean + 1 High Hang Power Clean + 1 Jerk

 

WOD

400 meter Run

21-15-9

Power Clean 115#/83#

Pull Ups

400 meter Run

Jacob Heppner WOD

SWOD

Push Press 5,3,2,1,1,1 (Heavy not Max)

Front Squat 5,3,2,1,1,1 (Heavy not Max)


WOD

25 minute Time Cap:

75 Wall Balls

EMOTM starting at 1:00, perform 5 Handstand Push Ups

Rest 5 minutes:

75 Handstand Push Ups

EMOTM starting at 1:00, perform 5 Wall Balls


BANGARANG

SWOD

Every 90 seconds for 7 sets.

1 Snatch Pull + 1 Hang Snatch + 1 High Hang Snatch


WOD - Borrowed from CFNE

21 Power Snatches 95#/63#

21 Burpees

21 Pull ups

15 Overhead Squats 95#/63#

15 Burpees

15 Pull ups

9 Squat Snatches 95#/63#

9 Burpees

9 Pull ups

Last done on 5/28/15.


Tia Toomey WOD

WOD

*This workout is courtesy of the 2 Time Fittest Woman on Earth.

Can you compete with her time?

100 Shoulder 2 Overhead 45#/33#

80 Bent Over Rows 45#/33#

40 Hang Clean & Jerks 45#/33#

*Everytime you rest perform 25 push ups.

*You can pause overhead, but no resting with the bar on the shoulders or at full hang.

 

EXTRA

Cool Down with a 2 mile run/jog/walk...just get out and move.


100 DEADLIFTS

SWOD

Bench Press 10,8,6,4

Weighted Pull Ups 5,5,5,5

 

WOD

100 Deadlifts for time 225#/155#

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

Last done on 7/21/17.


SWOD

Every 90 seconds for 7 sets:

1 Snatch Pull + 1 Hang Power Snatch + 1 High Hang Power Snatch

*Working form, build to a weight that still allows perfect form.


WOD

10 Minute AMRAP:

3 Calories Rowed, 3 Knees to Elbows, 30 Double Unders

6 Calories Rowed, 6 Knees to Elbows, 30 Double Unders

9 Calories Rowed, 9 Knees to Elbows, 30 Double Unders

12 Calories Rowed, 12 Knees to Elbows, 30 Double Unders

15 Calories Rowed, 15 Knees to Elbows, 30 Double Unders

*Continue in the fashion until time expires.


Lungs Of Fire

SWOD

Push Press 5,3,2,1,1,1 (Heavy not Max)

Front Squat 5,3,2,1,1,1 (Heavy not Max)


WOD

3 Rounds for time:

10 Chest to Bar Pull Ups

10 Front Squats 165#/113#

10 Burpees

Last done on 1/19/15.

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