CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

**This Friday Night marks the end of the CrossFit Open season. Congratulations to everyone that hit new PRs and pushed their limits.

As our way of showing our appreciation we will be ordering some Pizzas our treat however beverages are BYOB.

WOD

EMOTM x24

1) 40 Double Unders

2) 40ft Plate Push

3) 15 Ground To Overhead 45#/25#

4) 10 Toes to Bar


**This Friday Night marks the end of the CrossFit Open season. Congratulations to everyone that hit new PRs and pushed their limits.

As our way of showing our appreciation we will be ordering some Pizzas paid for by us and beverages are BYOB.

 

SWOD

Handstand Hold - Accumulate 2 minutes


WOD

3 rounds, rest 2 minutes between each.

400 meter Row

15 Overhead Squats 95#/63#

20 Bar Facing Burpees


WOD

5 rounds, Each round is 3 minutes in length.

200 meter Run

10 Burpee Box Jump Overs 24"/20"

MAX Muscle Ups with remaining time.

Rest 2 minutes between rounds.

*Score each round separately, also total reps combined.


Running DT

WOD

20 minute Time Cap.

5 rounds for time.

12 Deadlifts 155#/103#

9 Hang Power Cleans 155#/103#

6 Shoulder 2 Overhead 155#/103#

400 meter Run


SWOD

Front Squat 3x3 @ 75%

Team Workout

9am - Team Workout

In teams of 3 complete the following.

20 minute AMRAP

200 meter Run

100 Clean & Jerk 155#/103#

200 Double Unders

Then MAX V-Ups with time remaining.

*One person runs while the other two teammates work. Once all work is completed all 3 teammates work on accumulating as many V-ups as possible.

 

10am - Open Gym


CrossFit Games Open 17.4

**Friday Night Lights will begin tonight at 5:15. Show up and sign up for a heat. It is a first come first serve basis.**

If you need a judge for your workout during a day class, please get with your coach.

If you are not signed up you are welcome to come join the fun.

 

WOD

Complete as many rounds and reps as possible in 13 minutes

RX'D

55 Deadlifts 225/155#

55 Wall Balls 20/14# 10'/9' target

55 Calorie Row

55 HSPU

Scaled

55 Deadlifts 135/95#

55 Wall Balls 20/10# 10'/9' targets

55 Calorie Row

55 Hand Release Pushups

**Last done on 2/6/17.


WOD

3 rounds, rest 3 minutes between

400 meter Row

30 Wall Balls 20/14

15 Ball Slams

*Try to hold a brutally fast pace over all 3 rounds.


SWOD

Handstand Hold - Accumulate 2 minutes


WOD

12 minute AMRAP

40 Double Unders

10 Renegade Rows 50#/35#

Squat Clean Elizabeth

WOD

21-15-9

Squat Clean 135#/93#

Ring Dips

Last done on 9/23/16.

 

SWOD

Strict Pull Ups 5,5,5,5,5

Or

5 Peg Board Climbs (No skipping holes)


WOD

400 meter Run

20 Kettlebell Swings 55#/35#

60 Sit Ups

800 meter Run

40 Kettlebell Swings 55#/35#

40 Sit Ups

1200 meter Run

60 Kettlebell Swings 55#/35#

20 Sit Ups

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