CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x12

Snatch Deadlift + Hang Snatch Pull + Hang Snatch + Overhead Squat  (1+2+1+1)

0-2:59 = 60% of 1 rep Max Snatch

3-5:59 = 65% of 1 rep Max Snatch

6-8:59 = 70% of 1 rep Max Snatch

9-12:00 = 75% of 1 rep Max Snatch

 

WOD

5 Rounds for time:

5 Deadlifts 315#/213#

5 Strict Deficit Handstand Push Ups 6"/0"

50 Double Unders


WOD

20 minute Time Cap.

1200 Meter Run

21 Clean & Jerks 95#/63#

800 Meter Run

15 Clean & Jerks 95#/63#

400 Meter Run

9 Clean & Jerks 95#/63#


EXTRA

Ring Support Holds 5x20 seconds

Banded Barbell Press 4x10


SWOD

EMOTM x12

Deadlift + Hang Clean Pull + Hang Power Clean + Jerk  (1+2+1+1)

0-2:59 = 60% of 1 rep Max Clean & Jerk

3-5:59 = 65% of 1 rep Max Clean & Jerk

6-8:59 = 70% of 1 rep Max Clean & Jerk

9-12:00 = 75% of 1 rep Max Clean & Jerk


WOD

EMOTM x18

1) 20 Wall Balls

2) 15 Pull Ups

3) Rest

 

EXTRA

AB Complex (10 V-Ups + 10 Hollow Rocks + 10 Second Hollow Hold) x5


Veterans Day

8am - Mobility Class


9am - "White"

5 rounds for time:

3 Rope Climbs

10 Toes 2 Bar

21 Overhead Walking Lunges 45#/25#

400 Meter Run

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


SWOD

Deadlifts 5,5,5 (30,40,50%)


WOD

15 Minute AMRAP

1000 Meter Row

50 Kettlebell Swings 55#/35#

50 Toes 2 Bar

30 Handstand Push Ups

30 Chest to Bar Pull Ups

MAX Double Unders in the remaining time.


Linchpin Test #5

WOD

20 Back Squats 225#/153#

1.5 Mile Run

20 Back Squats 225#/153#

*Squats are from a rack.


SWOD

Bench Press 5,5,5 (30,40,50%)


WOD

EMOTM x24

1) 7 Shoulder to Overhead 155#/103#

2) 10/7 Calories Rowed

3) 10 Burpees to 6" Target

4) 5 Hang Power Cleans 155#/103#  **

**MAX reps on Last Round.


SWOD

Back Squat 5,5,5  (30,40,50%)


WOD

12 minute AMRAP

2 Legless Rope Climbs

6 Burpee Box Jump Overs 24"/20"

18 One Legged Squats Alternating


WOD

12 minute AMRAP

10 Squat Snatch 95#/63#

50 Double Unders

8 Squat Snatch 115#/83#

50 Double Unders

6 Squat Snatch 135#/93#

50 Double Unders

4 Squat Snatch 155#/103#

50 Double Unders

2 Squat Snatch 185#/123#

50 Double Unders

MAX Squat Snatch 205#/133#


EXTRA

Supine Barbell Row 4x12

AB Complex (10 V-Ups + 10 Hollow Rocks + 10 Second Hollow Hold) x5


Team Workout

9am - Team Workout

In Teams of 3 Complete the following.

90 Calories Rowed

75 Dumbbell Power Cleans 50#/35#

75 Dumbbell Thrusters 50#/35#

75 Dumbbell Burpees 50#/35#

90 Calories Rowed


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