CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

EMOTM x24

1) 40ft Handstand Walk

2) 50 Double Unders

3) 120ft Kettlebell Farmers Carry


SWOD

Bench Press 5,5,5 (69,74,79%)

Deadlift 5,5,5 (69,74,79%)


WOD

21-15-9

Dumbbell Front Rack Lunges 50#/35#

Burpees


Linchpin Test #1

SWOD

EMOTM x10

Odd - 200 Meter Run

Even - 5 Power Cleans (Touch N Go)


WOD

400m Run

Fran 75#/55#

400mRun

Fran 75#/55#

400m Run

(Fran is 21-15-9 of thrusters and pullups)

Last done on 7/10/17.


SWOD

Press 5,5,5 (69,74,79%)

Back Squats 5,5,5 (69,74,79%)


WOD

10 Minute AMRAP

3 Ring Muscle Ups

6 Box Jump Overs 24"/20"

9 Alternating Dumbbell Snatches 50#/35#


Team Workout

9am - Team Workout

In teams of 2-3, perform the following in Conga Line fashion.

25 Calories Row

20 Dumbbell Push Press 50#/35#

15 Front Squats 135#/93#

10 Box Facing Burpees

Rest

10 Box Facing Burpees

15 Front Squats 135#/93#

20 Dumbbell Push Press 50#/35#

25 Calories Rowed


FUNCTIONAL FRIDAY

SWOD

EMOTM x12

Odd - 40ft Handstand Walk

Even - 200 Meter Run


WOD

Complete the following NOT FOR TIME:

20 Wide Grip Strict Pull Ups

120ft Bag Carry

100 Meter Tire/Sled Drag

20 Narrow Grip Strict Pull Ups

120ft Bag Carry

100 Meter Tire/Sled Drag

20 Chin Ups

120ft Bag Carry

100 Meter Tire/Sled Drag

*The bag carries should be a moderate to heavy weight.

**The Tire/Sled drag should moderate weight (able to pull 50m unbroken).


WOD

EMOTM x24

1) 4 Muscle Ups / Muscle Ups Transitions

2) 50 Double Unders

3) Kettlebell Complex

4) Rest

**Kettlebell Complex = 3 KB Swings + 4 KB Cleans + 4 KB Push Press + 2 KB Overhead Squats


Death by 10 Meters

SWOD

Bench Press 5,5,5 (35,45,55%)

Deadlift 5,5,5 (35,45,55%)

 

WOD

Start with 2 cones set 10 meters apart.

1st minute sprint 10 meters, 2nd minute sprint 20 meters....continue until you can no longer complete the required sprint within 1 minute.

Last done on 4/17/17.


Death Race

SWOD

Every 90 seconds for 8 rounds:

3 Position Snatch (Floor, Knee, Mid Thigh)


WOD

For Time:

2000 Meter Row


SWOD

Press 5,5,5 (35,45,55%)

Back Squat 5,5,5 (35,45,55%)


WOD

15 Minute Time Cap.

3 Rounds For Time:

RX'D

400 Meter Run

21 Hang Power Cleans 115#/83#

12 Ring Dips

INTERMEDIATE

400 Meter Run

21 Hang Power Cleans 95#/63#

12 Box Dips

BEGINNER

400 Meter Run

21 Hang Power Cleans 75#/53#

12 Hand Release Push Ups


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