CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WATERLOGGED

WOD

1000 Meter Row

Then complete the following,

30 Dumbbell Snatches 50#/35#

15 Burpee Box Jumps 24"/20"

20 Dumbbell Snatches 50#/35#

10 Burpee Box Jumps 24"/20"

10 Dumbbell Snatches 50#/35#

5 Burpee Box Jumps 24"/20"

FRONT RUNNER

SWOD

Front Squat

*Build to a heavy single.


WOD

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

*Men - 165#, Women - 110#

HANDLEBARS

WOD

4 Rounds for Time:

21/15 Calories Assault Bike

15 Toes to Bar

7 Power Clean and Jerk 155#/105#

"Bubba Gump"

9am - WOD

3 Rounds for Time:

800 Meter Run

30 Deadlifts 155#/105#

30 Lateral Burpees

"Denim"

SWOD

Overhead Squat

*Build to a heavy set of 3


WOD

AMRAP in 15 minutes:

60 Double Unders

30/21 Calories Rowed

15 Overhead Squats 115#/80#

"Old Town Road"

WOD

6 rounds for time:

15/12 Calories Assault Bike

150 feet Kettlebell Farmers Carry 53#/35#

9 Strict Toes to Bar

The Chief

WOD

5 Cycles of the following.

3 minute AMRAP of:

3 Power Cleans 135#/95#

6 Push Ups

9 Squats

Rest 1 minute between cycles.

Last done on 9/22/17.


"Boat Race"

WOD

3 Rounds for Time:

500 Meter Row

400 Meter Run

Rest 3 minutes between rounds.

Destiny's Child

WOD

15-12-9

Power Snatch 95#/65#

Box Jump Overs 24"/20"

Directly into, 15-12-9

Overhead Squat 95#/65#

Lateral Burpees

VADER

WOD

3 Rounds for Time:

24/17 Calories Row

21 Wall Balls

18 Alternating Dumbbell Snatches 50#/35#

15 Lateral Burpees over the Rower

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