CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Fundraiser for Daryl Kelley

9am - WOD

15 Minute AMRAP

10 Calories Rowed

12 Wall Balls

7 Box Facing Burpee Box Jump Overs 24"/20"

4 Chest to Bar Pull Ups

*After Daryl suffered a terrible accident last week, he is still in the hospital with severe injuries. The local CrossFit community has banded together to raise money to help Daryl and his family with mounting  medical costs. If you would like to donate money we will gladly accept donations at the gym or you can follow the link below. Either way we encourage everyone to come out and show your support.

CLICK HERE FOR GO FUND ME.


WOD

3 Rounds, NOT FOR TIME:

5 Rope Climbs

80ft Single Kettlebell Front Rack Carry Right Arm

10 Single Kettlebell Overhead Squats Right Arm

80ft Single Kettlebell Front Rack Carry Left Arm

10 Single Kettlebell Overhead Squats Left Arm

SWOD

EMOTM x12

Odd - 40ft Handstand Walk

Even - 200 Meter Run


WOD

21-15-9

Sumo-deadlift High Pull 95#/63#

Toes to Bar

Burpees


SWOD

Bench Press 5,3,1 (77,82,87%)

Deadlift 5,3,1 (77,82,87%)


WOD

150 Russian Kettlebell Swings for time 55#/35#

*Begin with and at the top of every minute perform 4 Burpees.


Annie on the Water

SWOD

EMOTM x10

Power Snatch + Hang Snatch (1+1)


WOD

15 minute Time Cap.

25 Calories Rowed

50 Double Unders

50 Sit Ups

20 Calories Rowed

40 Double Unders

40 Sit Ups

15 Calories Rowed

30 Double Unders

30 Sit Ups

10 Calories Rowed

20 Double Unders

20 Sit Ups

5 Calories Rowed

10 Double Unders

10 Sit Ups

Last done on 3/26/18.


SWOD

Press 5,3,1 (77,82,87%)

Back Squat 5,3,1 (77,82,87%)


WOD

10 Minute Time Cap:

Run 1 Mile

With time remaining find 1 Rep Max Clean & Jerk


Team Workout

9am - Team Worout

In teams of 2 complete the following.

25 minute AMRAP

2 Rounds of:

400 Meter Run

10 Power Snatches 135#/93#

10 Synchronized Toes 2 Bar

10 Synchronized Bar Facing Burpees

Then 2 rounds of:

400 Meter Run

10 Hang Squat Cleans 135#/93#

10 Synchronized Chest to Bar Pull Ups

10 Synchronized Bar Facing Burpees

Then MAX distance Overhead Plate Carry 45#/25#


LINCHPIN WOD

SWOD

Bench Press 3,3,3 (72,77,82%)

Weighted Pull Ups 3,3,3,3,3


WOD

Courtesy of CrossFit Linchpin.

21-15-9

Power Clean 95#/63#

Push Press 95#/63#


SECOND WIND

SWOD

With a 10 minute time limit, complete the following in unbroken sets.

10-20-30-40-50-40-30-20-10

Double Unders

 

WOD

400 meter Run

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Rest 2 Minutes

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Sit Ups

400 meter Run

Last done on 11/9/16.


WOD

Press 2,2,2,2,2

Back Squat 3,3,3,3,3

*Rest as needed between sets and work up to Heaviest Set.


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