CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

BIG CLEAN COMPLEX

WOD - Courtesy of CrossFit New England

6 sets, No Dropping the bar until set is complete, REST AS NEEDED BETWEEN SETS.

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*High Hang = Pockets

*Hang = Knees

**And YES ALL CLEANS ARE FULL SQUATS!

Last done on 12/11/17.


SWOD

Press 3,3,3,3 (65,70,75,80%)

Back Squat 3,3,3,3 (65,70,75,80%)


WOD

7 Minute AMRAP

2,4,6,8,10,12...(continue in this pattern until time expires.)

RX'D

Right Arm Single Dumbbell Overhead Lunges 50#/35#

Strict Pull Ups

Left Arm Single Dumbbell Overhead Lunges 50#/35#

Burpees

INTERMEDIATE

Right Arm Single Dumbbell Overhead Lunges 35#/20#

Ring Rows

Left Arm Single Dumbbell Overhead Lunges 35#/20#

Burpees

BEGINNER

Walking Lunges

Ring Rows

Burpees


2018 Team Event #2 - The 30s

9am - Team Workout

In Teams of 2 Complete the following:

30 Synchronized Ring/Bar Muscle Ups

30  Back Squats 275#/205#

30 Shoulder to Overhead 205#/135#

30 Box Jump Overs 42"/36"


SWOD

EMOTM x10

1 Hang Power Snatch + 1 Overhead Squat @ 60% of Max Snatch


WOD

RX'D

Every Minute On the Minute

10 Burpees

MAX Overhead Squats 155#/103#

*Continue in this fashion until you complete 30 Overhead Squats.

INTERMEDIATE

Every Minute On the Minute

10 Burpees

MAX Overhead Squats 135#/83#

*Continue in this fashion until you complete 30 Overhead Squats.

BEGINNER

Every Minute On the Minute

8 Burpees

MAX Overhead Squats 95#/63#

*Continue in this fashion until you complete 30 Overhead Squats.

SWOD

EMOTM x10

Odd - 10/7 Calorie Row

Even - 40ft Handstand Walk (sub with 20-30 second hold)


WOD

RX'D

15 Minute AMRAP

500 Meter Row

400 Meter Run

40ft Farmer Carry Walking Dumbbell Lunge 50#/35#

INTERMEDIATE

15 Minute AMRAP

400 Meter Row

300 Meter Run

40ft Farmer Carry Walking Dumbbell Lunge 35#/20#

BEGINNER

15 Minute AMRAP

350 Meter Row

300 Meter Run

40ft Walking Lunges

Complex Fran

SWOD

Bench Press 5,5,5,5+ (50,65,70,75%)

Deadlift 5,5,5,5+ (50,65,70,75%)

 

WOD

7 Bar Muscle Ups + 7 Chest to Bar Pull Ups + 7 Pull Ups

21 Thrusters 85#/53#

5 Bar Muscle Ups + 5 Chest to Bar Pull Ups + 5 Pull Ups

15 Thrusters 85#/53#

3 Bar Muscle Ups + 3 Chest to Bar Pull Ups + 3 Pull Ups

9 Thrusters 85#/53#



SWOD

EMOTM x10

Odd - 2 Kip Swings + 1 Bar Muscle Up + 1 Kip Swing

Even - 1 Hang Power Clean (70-80%)


WOD

RX'D

21-15-9

Shoulder to Overhead 115#/83#

Floor Wipers 115#/83#

INTERMEDIATE

21-15-9

Shoulder to Overhead 95#/63#

Floor Wipers 115#/83#

BEGINNER

21-15-9

Shoulder to Overhead 75#/53#

Sit Ups

WELCOME BACK AMBER!!!!



The Run Around

SWOD

Press 5,5,5,5+ (50,65,70,75%)

Back Squat 5,5,5,5+ (50,65,70,75%)

 

WOD

800m run

30-20-10 Wall Balls

60-40-20 Double Unders

800m run

Last done on 5/12/15.


31 HEROES WOD

9am - Team Workout

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

 

31 minute AMRAP,  in teams of 2.

8 Thrusters 155/105

6 Rope Climbs 15'

11 Box Jumps 30"/24"

Team member #1 performs the work above while team member #2 runs with 45#/25#. When team member #2 returns, they take over where team member #1 left off, and team member #1 begins the weighted run.

Last done 8/5/17.

If you wish to donate to the 31 Heroes Foundation follow THIS LINK.


SWOD

Press 5,5,5,5 (30,40,50,60%)

Deadlift 5,5,5,5 (30,40,50,60%)


WOD

RX'D

7 Minute AMRAP

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

Alternating Dumbbell Snatch 50#/35#

Dumbbell Front Rack Lunges 50#/35#

20 Double Unders

INTERMEDIATE

7 Minute AMRAP

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

Alternating Dumbbell Snatch 40#/25#

Dumbbell Front Rack Lunges 40#/25#

20 Double Unders

BEGINNER

7 Minute AMRAP

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

Alternating Dumbbell Snatch 35#/20#

Lunges

20 Single Unders


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