CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Olympic Total

WOD

After a thorough warm up, TAKE 4 ATTEMPTS at each lift to find a Heavy Single for the day.

*Focus on PERFECT techinuque and a smooth pull.

Snatch

Clean & Jerk

Last done on 4/4/14.


SWOD

EMOTM x10

Odd - 5 Strict Chest to Bar Pull Ups

Even - 5 Strict Handstand Push Ups


WOD

EMOTM x20

1) 12/9 Calories Rowed

2) 50 Double Unders

3) 5 Muscle Ups

4) 10 Dumbbell Box Step Overs 50#/35#


Trackstar Cindy

SWOD

Press 5,3,3,3,3 (50,60,70,80,85%)

Front Squat 5,3,3,3,3 (50,60,70,80,85%)

 

WOD

15 minute AMRAP

200m Run

3 rounds of Cindy

**Cindy = 5 pull ups, 10 push ups, 15 squats

Cash Out 100 Double Unders

Last done on 10/8/14.


RUNAWAY TRAIN

WOD

1000 meter Run,  10 Back Squats BW/70% of BW

900 meter Run, 9 Back Squats

800 meter Run, 8 Back Squats

700 meter Run, 7 Back Squats

600 meter Run, 6 Back Squats

500 meter Run, 5 Back Squats

400 meter Run, 4 Back Squats

300 meter Run, 3 Back Squats

200 meter Run, 2 Back Squats

100 meter Run, 1 Back Squat

*Back Squats can be done using a rack.

LAST DONE ON 11/15/16.


SWOD

EMOTM x10

Power Clean + Hang Power Clean + Jerk (1+1+1)


WOD

21-15-9

Thrusters 95#/63#

Burpees to 6" Target


SWOD

Bench Press 5,3,2,2,2,2 (50,60,70,75,80,85%)

Deadlift 5,3,2,2,2,2 (50,60,70,75,80,85%)

 

WOD

10 Minute AMRAP

3,6,9,12,15,18,21.......

Toes to Bar

Shoulder to Overhead 95#/63#


NANCY

SWOD

EMOTM x 10 Minutes

Power Snatch + Hang Power Snatch (1+1)


WOD

5 Rounds for Time

400m Run

15 OHS 95/63#

Last Done On 4/25/17.


SWOD

Press 5,3,2,2,2,2 (50,60,70,75,80,85%)

Front Squat 5,3,2,2,2,2 (50,60,70,75,80,85%)


WOD

EMOTM x15

0-5 Minutes - 200 Meter Run

5-10 Minutes - 100 Meter Run, 5 Ring Muscle Ups

10-15 Minutes - 100 Meter Run, 5 Hang Squat Cleans 135#/93#


Team Workout

9am - Team Workout

In Teams of 3 Complete the Following.

25 Minute AMRAP

100 Meter Run

15 Kettlebell Swings 55#/35#

10 V-Ups

*One Partner does a complete round then switch.


ICON WOD

SWOD

Bench Press 5,3,2,1,1,1  (50,60,70,75,80,85%)

Deadlift 5,3,2,1,1,1  (50,60,70,75,80,85%)


WOD

20 Hang Power Cleans 135#/93#

30 Pistols

15 Hang Power Cleans 135#/93#

30 Pistols

10 Hang Power Cleans 135#/93#

30 Pistols


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