CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SOLE CYCLE

WOD

AMRAP in 5 minutes:

15 Bar Facing Burpees

21 Power Clean 155#/105#

21/15 Calories Assault Bike

Rest 5 Minutes, Then AMRAP in 5 minutes:

15 Bar Facing Burpees

21 Power Clean 135#/95#

21/15 Calories Assault Bike

Rest 5 Minutes, Then AMRAP in 5 minutes:

15 Bar Facing Burpees

21 Power Clean 115#/85#

21/15 Calories Assault Bike

DOUBLE BUBBLE

WOD

AMRAP in 15 minutes:

25 Double Unders

5 Power Snatches 135#95#

25 Double Unders

5 Bar Muscle Ups

 

FUNNY BONE

SWOD

Front Squat - work up to a heavy single


WOD

21-15-9

Kettlebell Swing 70#/53#

Box Jump Over 24"/20"

Front Squat 135#/95#

OVER EASY

9am - WOD

Buy In: 50/35 Calories Assault Bike

3 rounds

21 Chest to Bar Pull-ups

15 Overhead Squats 115#/80#

9 Power Clean & Jerks 115#/80#

 

WET FLOOR

WOD

In Teams of 2 complete the following:

20 Minute AMRAP:

75 Wall Balls 20#/14#

60 AbMat Sit-Ups

45/30 Calories Rowed

30 Burpee Box Jump Overs 24"/20"

RANDY

SWOD

EMOTM x10

1 Hang Power Snatch + 1 Power Snatch


WOD

75 Power Snatches 75#/55#

Last done on 6/19/13.

AFTER PARTY

SWOD

Tempo Pause Back Squats

5x2 (7 seconds down, 3 second pause at bottom)


WOD

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

Dumbbell Front Squats 50#/35#

30 Double Unders

HANGNAIL

WOD

16 Minute AMRAP:

30 Dumbbell Hang Clean & Jerks 50#/35#

25/18 Calorie Assault Bike

20 Lateral Burpees

15 Deadlifts 245#/165#

Life Jacket

WOD

5 minute AMRAP:

27/20 Calories Rowed

27 Thrusters 115#/80#

27 Chest to Bar Pull Ups

Rest 5 minutes, Then 5 minute AMRAP:

21/15 Calories Rowed

21 Thrusters 95#/65#

21 Toes to Bar

Rest 5 minutes, Then 5 minute AMRAP:

15/10 Calories Rowed

15 Thrusters 75#/55#

15 Pull Ups

Bird Box

9am - Team Workout

In Teams of 3 complete the following;

100/70 Calories Rowed

75 Box Jump Overs 24"/20"

50 Power Snatches 135#/95#

15 Rope Climbs

50 Power Snatches 115#/80#

75 Box Jump Overs 24"/20"

100/70 Calories Rowed

Page 10 of 254

10

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit