CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x12

Odd - 5 Handstand Push Ups

Even - 5 Ring Dips


WOD

4 Rounds of the Following:

3 Minute AMRAP

400 Meter Run

20 Dumbbell Lunges 40#/25# (Single Dumbbell held vertically in front of chest)

MAX Sit Ups

Rest 2 Minutes


SWOD

Press 5,3,1  (75,80,85%)

Front Squat 5,3,1  (75,80,85%)


WOD

15 minute Time Cap

800 Meter Run

10 Thrusters 135#/93#

5 Rope Climbs

8 Thrusters 135#/93#

4 Rope Climbs

6 Thrusters 135#/93#

3 Rope Climbs

4 Thrusters 135#/93#

2 Rope Climbs

2 Thrusters 135#/93#

1 Rope Climb

800 Meter Run


CrossFit Games Open 18.3

If you are registered for the Open please make sure that you have a judge to count your reps. Otherwise your score will not be validated. If you did not sign up for the Open then you will still need to sign up for a Heat time if you are coming in the evening since have a limited floor space.

Friday Night Lights will begin at 5:15pm. Doors will open at 5pm...come in warm up and be ready to go when your Heat comes around.

 

WOD

RX'd

2 Rounds for Time.

100 Double Unders

20 Overhead Squats 115#/80#

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 Alternating Dumbbell Snatches 50#/35#

100 Double Unders

12 Bar Muscle Ups

**14 Minute Time Cap

 

SCALED

2 Rounds for Time.

100 Singles

20 Overhead Squats 45#/35#

100 Singles

12 Chin Over Bar Pull Ups

100 Singles

20 Alternating Dumbbell Snatches 35#/20#

100 Singles

12 Chin Over Bar Pull Ups

**14 Minute Time Cap


 

WOD

EMOTM x24

1) 100 Meter Sprint

2) Deadlift + Hang Clean Pull + Hang Power Clean + Jerk (1+3+1+2) @ 65%

3) 30 Double Unders

4) 15 Hollow Rocks


SWOD

Bench Press 3,3,3 (70,75,80%)

Deadlift 3,3,3 (70,75,80%)


WOD

NOT FOR TIME:

1000 Meter Row

50 Double Unders

40 Push Ups

30 Box Jump Overs 24"/20"

20 Chest to Bar Pull Ups


Running Isabel

SWOD

EMOTM x12

Odd - 10 Banded Pull Downs

Even - Snatch Deadlift + Hang Snatch Pull + Hang Power Snatch

*(1+2+1) @ 65%

 

WOD

3 Rounds for time

400m Run

10 Snatches (power or squat you pick) 135/93#

Last Done On 9/14/16.


SWOD

Press 3,3,3  (70,75,80%)

Front Squat 3,3,3 (70,75,80%)


WOD

400 Meter Run

21 Wall Balls

9 Pull Ups

400 Meter Run

15 Wall Balls

15 Pull Ups

400 Meter Run

9 Wall Balls

21 Pull Ups


Team Workout

9am - Team Workout

In teams of 3 complete the following.

20 minute AMRAP

400 Meter Run

9 Rounds of Bear Complex 135#/93#

Bear Complex = Deadlift + Power Clean + Front Squat + Push Press + Back Squat + Push Press

*Athletes can must switch after each round. Movements can be combined. (example, squat clean+thruster+back thruster)


CrossFit Games Open 18.2

If you are registered for the Open please make sure that you have a judge to count your reps. Otherwise your score will not be validated. If you did not sign up for the Open then you will still need to sign up for a Heat time if you are coming in the evening since have a limited number of rowers.

Friday Night Lights will begin at 5:15pm. Doors will open at 5pm...come in warm up and be ready to go when your Heat comes around.


WOD

12 minute Time Cap

1-2-3-4-5-6-7-8-9-10

Dumbbell Squats 50#/35#

Bar Facing Burpees

18.2a

1 Rep Max Clean


WOD

EMOTM x24

1) 100 Meter Sprint

2) 5 Push Press 155#/103#

3) 10 Bar Facing Burpees

4) 5 Hang Squat Cleans 155#/103#


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