CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x10

1 Clean Pull + 1 Hang Clean @ 75%


WOD

EMOTM x12

Odd - Push Press + Push Jerk + Split Jerk

Even - 40 Double Unders**

**MAX Double Unders on the last round.

WOD

20 minute Time Cap.

2 rounds for time:

400 meter Run

40 Wall Balls

500 meter Row

40 Burpees


SWOD

Supine Barbell Rows 3x15

Dumbbell Bench Press 3x10


2017 Regional Event 2

SWOD

EMOTM x10

1 Snatch Pull + 1 Hang Snatch @ 75%

 

WOD

6 minute Time Cap.

21-15-9

Alternating Dumbbell Snatch 80#/55#  (50#/35#)

Ring Dips


EXTRA

Shoulder Taps 50 reps

Band Pull Aparts 50 reps


CFHQ WOD

WOD

150 Singles

20 Bar Muscle Ups

10 Squat Cleans 115#/83#

150 Singles

15 Bar Muscle Ups

15 Squat Cleans 115#/83#

150 Singles

10 Bar Muscle Ups

20 Squat Cleans 115#/83#

150 Singles


SWOD

Back Squat 5,3,2,1,1,1


Team Workout

9am - Team Workout

In Teams of 3-4 complete the following.

20 minute AMRAP

50 Calories Rowed, 30 Thrusters 95#/63#

50 Calories Rowed, 30 Thrusters 115#/73#

50 Calories Rowed, 30 Thrusters 135#/93#

50 Calories Rowed, MAX Thrusters 155#/103#


10am - Open Gym


REDLINE

WOD

AMRAP in 15 minutes

10 Sumo-deadlift High Pulls 75#/45#

10 Knees 2 Elbows

40 yard sprint

Last done on 6/24/15.

 

SWOD

DB Rows 4x15 each arm

DB Hammer Curls 3x20 (alternating)


SWOD

12 minutes to Work Up to a Heavy Set

1 Snatch Pull + 1 Hang Snatch

 

WOD

4 rounds, each round is 2 minutes.

5 Power Snatches  (60% of weight from SWOD)

10 Lateral Burpees


BALL UP

SWOD

EMOTM x12

1 Hang Squat Clean


WOD

10 minute AMRAP

20 Wall Balls

10 Pull Ups

Last done on 4/7/15.


Nasty Girls

WOD

NASTY GIRLS

3 rounds for time

50 Squats

7 Muscle Ups

10 Hang Power Cleans 135#/93#

Last done on 6/17/16.

 

SWOD

Shoulder Taps 50 reps

Banded Press Downs 3x20

Band Pull Aparts 50 reps


SWOD

Back Squats 5@70%, 3@75%, 2@80%, 1@85%, 3x1@90%


WOD

EMOTM x16

0:00-3:59 - 10 Burpees to 6" Target

4:00-7:59 - 10/7 Calories Rowed

8:00-11:59 - 40 Double Unders

12:00-16:00 - 50 meter Tire Drag 45#/25#


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