CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

MEATBALL

WOD

75 Wall Balls 20/14

35/25 Calories Assault Bike

10 Rounds of Strict Cindy

*1 Round of Strict Cindy = 5 Strict Pull Ups, 10 Push Ups, 15 Squats

LEAPS and BOUNDS

9am - Team Workout

In Teams of 3 complete the following:

30 minute Time Cap:

120 Power Snatches 75#/55#

120 Box Jump Overs 24"/20"

12 Rope Climbs

90 Power Snatches 95#/65#

90 Box Jump Overs 24"/20"

9 Rope Climbs

60 Power Snatches 115#/80#

60 Box Jump Overs 24"/20"

6 Rope Climbs

30 Power Snatches 135#/95#

30 Box Jump Overs 24"/20"

3 Rope Climbs

WATERPROOF

WOD

21-15-9

Row Calories

Front Squats 95#/65#

Then 15-12-9

Toes to Bar

Hang Squat Cleans 95#/65#

Then 12-9-6

Burpees Over the Bar

Thrusters 95#/65#

BLOODSHOT

WOD

5 rounds for time:

20 Kettlebell Swings 55#/35#

20 AbMat Sit Ups

20 Wall Balls 20#/14#

SQUEAKY WHEEL

SWOD

Push Jerk - Build to a Heavy Set of 3


WOD

15 minute AMRAP:

60 Double Unders

20/15 Calorie Assault Bike

10 Push Jerks 165#/110#

TOP HEAVY

WOD

18 minute AMRAP:

9 Power Cleans 155#/105#

12 Strict Handstand Push Ups

9 Front Squats 155#/105#

12 Strict Pull Ups

SHUT DOWN

WOD

Every 4 minutes for 6 rounds:

12 Alternating Dumbbell Snatches 50#/35#

12 Burpees over the Dumbbell

12 x 10 Meter Shuttles

* Score is slowest round.

MUMBO JUMBO

9am - WOD

In Teams of 3 complete the following:

30 Minute TIME CAP.

3 Rounds

30 Deadlifts 95#/65#

30 Hang Power Cleans 95#/65#

30 Push Jerks 95#/65#

100/70 Calories Assault Bike

2 Rounds

30 Deadlifts 135#/95#

30 Hang Power Cleans 135#/95#

30 Push Jerks 135#/95#

100/70 Calories Assault Bike

1 Rounds

30 Deadlifts 175#/125#

30 Hang Power Cleans 175#/125#

30 Push Jerks 175#/125#

TWENTY SOMETHING

WOD

20 Minute AMRAP:

30 Overhead Squats 95#/65#

30 Box Jumps 24"/20"

30 Toes to Bar

30/21 Calories Rowed

CROP TOP

WOD

5 Rounds:

21 Wall Balls 20#/14#

200 feet Kettlebell Farmers Carry 53#/35#

9 Strict Handstand Push Ups

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