CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Back Squats 10,10,10,10 (55,55,65,65%)


WOD

Every 2 minutes x10

200/170 Meters Rowed

10 Burpees to 6" Target


Hang Snatch

WOD

High Hang Snatch 1,1,1,1,1 (50,55,60,65,70%)

Hang Snatch 1,1,1,1,1,1,1 (85-90%)

*All 7 attempts of the Hang Snatch should be above the knee. Focus on reaching FULL EXTENSION before pulling under the bar, ZERO misses.


WOD

20 Minute AMRAP

400 Meter Run

20 Wall Balls

10 Toes to Bar


SWOD

Dumbbell Rows 4x10

Dumbbell Step Ups 4x20


Team Workout

9am - Team Workout

Courtesy of Comptrain

In Teams of 2 Complete the following.

40/30 Calories Row

40 Box Jump Overs 24"/20"

40 Power Cleans 155#/103#

40 Toes to Bar

40 Shoulder to Overhead 155#/103#

40 Box Jump Overs 24"/20"

40/30 Calories Row

40 Box Jump Overs 24"/20"

40 Power Cleans 135#/93#

40 Toes to Bar

40 Shoulder to Overhead 135#/93#

40 Box Jump Overs 24"/20"

40/30 Calories Row

 

BETSY

SWOD

EMOTM x7

Power Clean + Jerk (1+2)


WOD

21-15-9

Sumo-deadlift High Pull  95#/63#

Ring Dips

Last done on 6/23/17.


ICON WOD

WOD

50 Chest to Bar Pull Ups

100 Overhead Squats 75#/53#

200 Double Unders


SWOD

100 Sit Ups

100 Banded Good Mornings


Land and Sea

SWOD

Push Press 5x3 (105% of Strict Press)

Front Squat 4x3 (83%)


WOD

500 Meter Run, 500 Meter Row

400 Meter Run, 400 Meter Row

300 Meter Run, 300 Meter Row

200 Meter Run, 200 Meter Row

100 Meter Run, 100 Meter Row


SWAGGER

SWOD

EMOTM x10

Odd - 5 Strict Handstand Push Ups

Even - 10/7 Calories Rowed


WOD

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

Kettlebell Swings 70#/55#

100 meter Sprint

Last done on 7/27/16.


Power and Speed

SWOD

Weighted Pull Ups 3x10

Tempo Back Squat 4x2 (32X1)


WOD

3 rounds, start a new round every 4 minutes.

400 Meter Run

5 Power Cleans 225#/153#

50 Double Unders


Tunnel Vision

WOD - Courtesy of CrossFit Boathouse

4 Rounds for time:

21 Wall Balls

15 Lateral Burpees

9 Overhead Squats 135#/93#


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