CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

BARRAZA

We are gonna switch it up a little this year. Usually we do the 9/11 Tribute WOD, however going forward we will do a different HERO WOD on 9/11 every year in an effort to pay our respects to not only those that lost their lives on the day. But also to honor those that paid the ultimate sacrifice during the war that ensued.

WOD

18 minute AMRAP

200 meter Run

9 Deadlifts 275#/183#

6 Burpee Bar Muscle Ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.


Team Workout

9am - Team Workout

In Teams of 2 complete the following.

15 minute AMRAP

100 meter Run

10 Wall Balls

10 Pull Ups

Rest 2 minutes, 12 minute AMRAP

100 meter Run

30 Double Unders

10 Push Ups


10am - Intro to CrossFit / Open Gym


THE GRIND

WOD

800 meter Run

70 Box Jumps 20"/16"

60 Sit Ups

50 Alternating Dumbbell Snatches 40#/25#

40 Russian Twists 40#/25#

30 Burpee Box Overs

400 meter Walking Lunge

*NO TIME CAP. This workout should be NON-STOP, KEEP MOVING.


WOD

EMOTM x24

1) 10 Supine Barbell Rows

2) 10 Strict Handstand Push Ups

3) 20 V-Ups

4) 5 Clusters 135#/93#

*MAX Clusters on last round.

WOD

Deadlift 10,5,3,2,1,2,3,5,10
*Each set should be heavy....do not count your warm up weights as your work sets.


HELEN

WOD

3 rounds for time:

400 meter Run

21 Kettlebell Swings 53#/35#

12 Pull Ups

Last done on 8/30/16.


EXTRA

Bench Press 5,5,5,5,5


LABOR DAY

**9am Class ONLY**


In teams of 3-4 complete the following.

AMRAP in 28 minutes.

80/60 Calories Rowed, 100 Shoulder to Overhead 135#/93#

80/60 Calories Rowed, 100 Back Squats 135#/93#

80/60 Calories Rowed, 100 Deadlifts 135#/93#

80/60 Calories Rowed, MAX Lateral Burpees


Team Workout

9am - Team Workout

In Teams of 3 complete the following.

20 minute AMRAP

400 meter Run, 30 Clean & Jerks 95#/63#

400 meter Run with barbell 95#/63#, 30 Clean & Jerks 135#/93#

400 meter Run with barbell 135#/93#, 30 Clean & Jerks 185#/123#

400 meter Run with barbell 185#/123#, MAX Clean & Jerks 225#/153#


10am - Olympic Lifting (LAST CLASS!!!)

SHRUGGERZ

WOD

3 rounds

400m Run

25 Hang Power Snatch 75#/45#

50 Double Unders

Last done on 10/3/16.

 

EXTRA

Dumbbell / Kettlebell Bench Press 4x10


ZEUS

*Today's WOD is courtesy of ZEUSMETHOD.*

 

WOD

100 Strict Presses 95#/63#

Every time you drop the bar perform 1 legless rope climb.

**Choose a weight that you could strict press for 20 reps unbroken.


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