CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Quadtastic

WOD

400 meter Row

30 Overhead Squats 95#/63#

400 meter Row

30 Front Squats 95#/63#

400 meter Row

30 Back Squats 95#/63#


SWOD

DB Rows 4x15 each arm

DB Hammer Curls 3x20 (alternating)


SWOD

Shoulder Taps - 50 reps


WOD

EMOTM x18

1) 20 second Ring Support

2) 20 V-Ups

3) 40ft Plate Push 45#/25#


Big Clean Complex

WOD - Courtesy of CrossFit New England

6 sets, No Dropping the bar until set is complete, REST AS NEEDED BETWEEN SETS.

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*High Hang = Pockets

*Hang = Knees

**And YES ALL CLEANS ARE FULL SQUATS!


Terrific Tuesday!

SWOD

EMOTM x10

Power Snatch + Snatch Balance + Hang Snatch  (1+1+1)


WOD

15 minute Time Cap:

400 meter Run, 40 Wall Balls, 10 Pull Ups

400 meter Run, 30 Wall Balls, 20 Pull Ups

400 meter Run, 20 Wall Balls, 30 Pull Ups

400 meter Run, 10 Wall Balls, 40 Pull Ups

SWOD

Bent Over Barbell Rows 5x5

Back Squat 3,3,3x3 (70%, 75%, 80%x3)


WOD

Every 2:30 for 4 rounds:

200 meter Run

10 Push Press 95#/63#

30 Double Unders

10 Lateral Burpees

 

Congrats to Kyle and Ryan for taking 1st Place in the Men's RX'd division at the Spartan Challenge this Saturday! And a huge shout out to everyone else that competed, awesome work guys and gals.


Team Workout

*9AM CLASS ONLY*


9am - Team Workout

In Teams of 2 complete the following:

10 minute AMRAP

10 Overhead Lunges 45#/25#

10 Burpees to Plate

Rest 2 minutes, 10 Minute AMRAP

10/7 Calories Rowed

15 Wall Balls


10am - CLASS IS CANCELLED


WOD

400 meter Row

30 Overhead Squats 95#/63#

400 meter Row

30 Front Squats 135#/93#

400 meter Row

30 Back Squats 185#/123#


SWOD

Banded Straight Arm Press Downs 3x20

V-Ups 3x20


SWOD

EMOTM x21

1) Power Clean + Hang Squat Clean + Push Press + Split Jerk  (1+1+1+2)

2) 5 Box Jumps (High Box)

3) Rest


WOD

10 minute Time Cap:

20-18-16-14-12-10-8-6-4-2

Push Ups

Sit Ups

2017 Age Group Qualifier WOD 1

WOD

20 minute Time Cap

100 Dumbbell Snatches 50#/35# (Alternating every Rep)

80 Calories Rowed

60 Bar Facing Burpees

40 Muscle Ups

 

SWOD

Shoulder Taps 40 reps

AB Roll Outs 3x10


Nancy

SWOD

EMOTM x 10 Minutes

Power Snatch + Snatch Balance + Hang Snatch (1+1+1)


WOD

5 Rounds for Time

400m Run

15 OHS 95/63#

Last Done On 5/3/16


 

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