CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"Encore"

**9am Class Only.**


WOD

3 Rounds for time:

750 Meter Row

50 Air Squats

10 Wreck Bag Cleans 70#/50#

"GLEN"

HAPPY INDEPENDENCE DAY!!!

9am Class Only.

WOD

30 Clean and Jerks 135#/95#

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

"Leg Work"

WOD

On the 4:00 x 5 Rounds

9 Box Jump Overs 30"/24"

15 Dumbbell Front Squats 50#/35#

15/12 Calorie Bike

"Sugar Daddy"

SWOD

Deadlift - Build to heavy set of 3


WOD

21-15-9

Deadlift 225#/155#

400 Meter Run

"Fish out of Water"

WOD

2000 Meter Row

Then 10 Rounds of "Heavy Chief"

3 Power Cleans 155#/105#

6 Push Ups

9 Squats

"SHAKE WEIGHT"

9am - Workout

3 Rounds for Time:

800 Meter Run

21 Toes to Bar

30 Dumbbell Snatches 50#/35#

"SICKO MODE"

WOD

21-15-9

Row Calories

Bike Calories

Then Immediately into

21 Hang Squat Clean Thrusters 135#/95#

*Women complete 15-12-9 Machine Calories

"SHRUTE FARMS"

SWOD

Deadlift 3-2-1

*Build to a heavy set of each.

 

WOD

AMRAP in 14 minutes:

100 Meter Farmers Carry 50#/35#

30 AbMat Sit Ups

100 Meter Farmers Carry 50#/35#

15 Deadlifts 205#/145#

"NANCY"

WOD

5 Rounds for Time

400m Run

15 OHS 95/63#

Last Done On 5/8/18.

"WATER BREAK"

WOD

AMRAP in 4 minutes:

27 Hang Power Cleans 95#/65#

27 Lateral Burpees over Barbell

27/21 Calorie Row

Rest 4 Minutes, Then AMRAP in 4 Minutes:

21 Hang Power Cleans 115#/95#

21 Lateral Burpees over Barbell

21/15 Calorie Row

Rest 4 Minutes, Then AMRAP in 4 Minutes:

15 Hang Power Cleans 135#/95#

15 Lateral Burpees over Barbell

15/12 Calorie Row

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