CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CFHQ WOD

SWOD

Deadlifts 5,5,3,1+ (65,75,80,85%)


WOD

4 Rounds for time

400m Run

50 Squats

Last done on 6/23/15.


ELIZABETH

SWOD

EMOTM x8

Power Clean + Split Jerk  (1+1)

*Focus on speed through the middle and footwork on the jerk.


WOD

21-15-9

Clean 135#/93#

Ring Dips

Last done on 12/22/16.


SWOD

Bench Press 5,5,3,1+  (65,75,80,85%)


WOD

EMOTM x24

1) 15 Thrusters 95#/63#

2) 100 Meter Sprint

3) 15 Pull Ups

4) 40 Double Unders


SWOD

Back Squat 5,5,3,1+ (65,75,80,85%)


WOD

15 Minute AMRAP

50 Calories Rowed

40 V-Ups

30 Dumbbell Lunges 50#/35#

20 Bar Muscle Ups


SWOD

Every 2 Minutes on the Minute x8

3 Position Snatch (Floor, Knee, Hip)


WOD

12 Minute AMRAP

6 Overhead Squats 135#/93#

9 Toes 2 Bar

12 Lateral Burpees


EXTRA

Weighted Pull Ups 5x5

Banded Press Downs 5x20


Team Workout

8am - CrossFit Gymnastics

This is the LAST CLASS, be ready to get upside down!!!


9am - Team Workout

In Teams of 2 complete the following.

12 minute AMRAP

200 Meter Run

Plate Push 40 feet 45#/25#

5 Burpees to Plate

Rest 2 minutes.

Then 12 minute AMRAP

200 Meter Row

15 Overhead Squats 45#/25#

15 Sit Ups


SWOD

Deadlifts 3,3,3,3+ (60,70,75,80%)


WOD

15 Minute Clock.

1200 meter Run

Then AMRAP of the following.

5 Kettlebell Cleans Left Arm 55#/35#

10 Kettlebell Push Press Left Arm 55#/35#

5 Kettlebell Cleans Right Arm 55#/35#

10 Kettlebell Push Press Right Arm 55#/35#

50 Double Unders

SHANKLE COMPLEX

WOD

10 Sets of the Shankle Complex, Really focus on dialing in that technique. Make the last set look better than the first.

Deadlift + Hang Clean Pull + Hang Clean + Split Jerk  (1+3+1+2)

Last done on 6/15/17.

 

EXTRA

Strict Pull Ups 4 x Max Effort

Strict Ring Dips 4 x Max Effort


CFHQ WOD

SWOD

Bench Press 3,3,3,3+  (60,70,75,80%)


WOD

30 Handstand Push Ups

40 Pull Ups

50 Kettlebell Swings 55#/35#

60 Sit Ups

70 Burpees

Last done on 4/22/16.


Linchpin WOD

Today's workout is courtesy of CrossFit Linchpin.

 

WOD

Back Squats 3,3,3,3+  (60,70,75,80%)


WOD

12 minute AMRAP

200 Meter Run

8 Toes to Bar

4 Bar Muscle Ups


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