CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CrossFit Games Open 16.4

WOD

Complete as many rounds and reps as possible in 13 minutes

RX'D

55 Deadlifts 225/155#

55 Wall Balls 20/14# 10'/9' target

55 Calorie Row

55 HSPU

Scaled

55 Deadlifts 135/95#

55 Wall Balls 20/10# 10'/9' targets

55 Calorie Row

55 Hand Release Pushups

**Last done on 3/18/16.


Team Workout

9am - Team Workout

In teams of 3-4 complete the following.

15 minute AMRAP

100 Pull Ups

100 Handstand Push Ups

100 Calories Rowed

Rest 5 minutes, 15 minute AMRAP

100 Wall Balls

100 Kettlebell Swings 55#/35#

100 Double Unders


10am - Olympic Lifting


CrossFit Games Open 13.2

SWOD

Every 90 seconds x6

5 Back Squats (2rds@58%, 2rds@63%, 2rds@68%)


WOD

10 minute AMRAP of:

RX'D

5 Shoulder to Overhead 115#/75#

10 Deadlifts 115#/75#

15 Box Jumps 24"/20" (Step Ups Allowed)

SCALED

5 Shoulder to Overhead 95#/55#

10 Deadlifts 95#/55#

15 Box Jumps 20"/16" (Step Ups Allowed)

Last done on 3/16/13.


WOD

EMOTM x28

1) 20 Push Ups with feet on 45# Plate

2) 15/11 Calories Rowed

3) 40ft Plate Push

4) 50 Double Unders

*MAX Double Unders on last round


CrossFit Linchpin WOD

WOD

25 minute Time Cap

800 meter Run

30 Pull Ups

60 Squats

30 Clean and Jerks 135#/93#

60 Squats

30 Pull Ups

800 meter Run


SNATCH COMPLEX

5 rounds NOT for time.

You must perform 5 sets of the following without setting the bar down in order to finish one round.

Power Snatch

Snatch Grip Push Press

Snatch Balance

Overhead Squat

This should be done just like Bear Complex. Completion all four movements equals one set, perform four more sets WITHOUT setting the bar down to complete the round. Rest as needed between rounds.

 

Last done on 5/13/13.

Post loads to comments.


CrossFit Games Open 14.4

SWOD

Strict Press 5,5,5,5  (55,60,65,70%)


WOD

14 minute AMRAP

60 Calories Rowed

50 Toes to Bar

40 Wall Balls 20# to 10ft/ 14# to 9ft

30 Cleans 135#/93#

20 Muscle Ups

Last done on 6/24/16.


Team Workout

*The CrossFit Games Open is FAST approaching. Be sure to register and get signed up.

*Trust me you DO NOT want to miss out on all the good times challenging yourself all while encouraging others to push their limits as well.

**CLICK HERE TO SIGN UP**


9am - Team Workout

In Teams of 3 complete the following.

25 minute AMRAP

100 Calories Rowed

75 Box Jumps 24"/20"

50 Kettlebell Snatches 55#/35#

15 Rope Climbs

 

10am - Olympic Lifting


SWOD

Every 90 seconds for 6 rounds

5 Back Squats   2rds@55%, 2rds@60%, 2rds@65%


WOD

12 minute AMRAP

80 ft Overhead Walking Lunges 45#/25#

10 Burpees to Plate

80 ft Shuttle Run

10 Sit Ups with Plate 45#/25#


CrossFit Games Open WOD 13.4

SWOD

Bench Press 5x5 @ 75% across all sets


WOD

RX'D

7 minute AMRAP

3 Clean & Jerks 135#/93#

3 Toes to Bar

Scaled

7 minute AMRAP

3 Clean & Jerks 95#/63#

3 Knee Raises

*Increase by 3 reps every round.

Last done on 2/20/15.


 

Page 10 of 193

10

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