CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CrossFit Games Open 16.2

WOD

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Last done on 3/4/16.

 

SWOD

Chinese Rows 4x8

Dumbbell Press 4x5


SWOD

EMOTM x10

3 Push Jerks


WOD

EMOTM x15

1) 15/11 Calories Rowed

2) 10 Burpees to 6" Target

3) 14 Dumbbell Snatch 50#/35#


SWOD

Front Squat 5,3,2,1,1,1 (work up to Heavy single)


WOD

21 Toes 2 Bar

15 Chest to Bar Pull Ups

9 Thrusters 115#/73#

15 Toes 2 Bar

15 Chest to Bar Pull Ups

9 Thrusters 115#/73#

21 Toes 2 Bar

15 Chest to Bar Pull Ups

9 Thrusters 115#/73#

9 Toes to Bar

15 Chest to Bar Pull Ups

9 Thrusters 115#/73#


CrossFit Games Open 11.1

SWOD

EMOTM x10

3 Hang Snatch (build in weight....and yes FULL SQUAT!)


WOD

10 minute AMRAP

30 Double Unders

15 Power Snatches 75#/55#


Team Workout

8am - Cardiovascular Threshold Training Class


9am - Team Workout

In teams of 2 complete the following.

CrossFit Games Open 17.4

13 minute AMRAP

55 Deadlifts 225#/155#

55 Wall Balls

55 Calories Rowed

55 Handstand Push Ups

Then with a 7 minute clock.

Find a 1 rep Max Squat Clean


WOD

Row 200/170 Calories - In 20/17 Calorie Sprints

Rest 1:1


EXTRA

Sit Up + Tuck Up +  V-Up + Hollow Rock + Hollow Hold

5 sets - 5+5+5+5+5 second hold


SWOD

Back Squats 5,5,5,5 (55,60,65,70%)


WOD - NOT FOR TIME

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

Chinese Rows (choose a challenging weight)

Strict Ring Dips

SWOD

15 minutes to find a 2 rep max.

Power Clean


WOD

15 minute AMRAP

400 Meter Run

3 Hang Power Cleans 155#/103#

3 Thrusters 155#/103#

30 Double Unders


CrossFit Games Open 13.1

Open WOD 13.1
17 minute AMRAP of:
RX'D

40 Burpees 
30 Snatch, 75 / 45 lbs 
30 Burpees
30 Snatch, 135 / 75 lbs 
20 Burpees
30 Snatch, 165 / 100 lbs 
10 burpees
Max rep Snatch, 210 / 120 lbs

SCALED

40 Burpees 
30 Snatch, 45 / 35 lbs 
30 Burpees
30 Snatch, 75 / 45 lbs 
20 Burpees
30 Snatch, 95 / 65 lbs 
10 burpees
Max rep Snatch, 135 / 95 lbs

Last done on 1/23/17.


SWOD

15 minutes to find a 2 rep max.

Overhead Squat


WOD

21-15-9

Overhead Squats 95#/63#

Lateral Burpees


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