CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Bench Press 5,5,5 (65,70,75%)

Deadlift 5,5,5 (65,70,75%)


WOD

12 Minute Time Cap

50 Box Jumps 24"/20"

50 Toes to Bar

50 Wall Balls

50 Pull Ups


SWOD

EMOTM x12

Odd - 10 Banded Pull Downs

Even - Snatch Pull + Power Snatch (1+1) @ 70%

*Banded Pull Down - tie band off on pull up bar, sit down on floor and pull band from overhead down to sternum.


WOD

3 Minute AMRAP

5 Ring Muscle Ups

10 Overhead Squats 95#/63#

MAX Double Unders in remaining time.

Rest 2 minutes. 3 Minute AMRAP.

5 Ring Muscle Ups

10 Overhead Squats 135#/93#

MAX Double Unders in remaining time.

Rest 2 minutes. 3 Minute AMRAP.

5 Ring Muscle Ups

10 Overhead Squats 185#/123#

MAX Double Unders in remaining time.

**Score each round of Double Unders separately.


Linchpin WOD

SWOD

Press 5,5,5 (65,70,75%)

Front Squat 5,5,5 (65,70,75%)


WOD

15 minute Time Cap

2 rounds for time.

800 Meter Run

20 Bar Facing Burpees

20 Push Press 115#/80#

**Note this reads PUSH PRESS!!! NOT PUSH JERK!!!


CrossFit Games Open 18.1

If you are registered for the Open please make sure that you have a judge to count your reps. Otherwise your score will not be validated. If you did not sign up for the Open then you will still need to sign up for a Heat time if you are coming in the evening since have a limited number of rowers.

Friday Night Lights will begin at 5:15pm. Doors will open at 5pm...come in warm up and be ready to go when your Heat comes around.


WOD

20 minute AMRAP

8 Toes to Bar

10 Hang Clean & Jerks 50#/35 (5 Left/ 5 Right)

14/12 Calories Rowed


 

WOD

EMOTM x24

1) 10 Burpees to 6" Target

2) 40 Double Unders

3) 20 V-Ups

4) 1 Power Snatch @ 70%

SWOD

Bench Press 5,5,5 (40,50,60%)

Deadlift 5,5,5 (40,50,60%)


WOD

NOT FOR TIME:

500 Meter Row

20 Dumbbell Box Step Ups (10/10)

1000 Meter Row

20 Renegade Rows

1500 Meter Row

40 Romanian Deadlifts

*Choose a challenging weight on the dumbbells.

*Row at a moderate "recovery" pace.


SWOD

EMOTM x12

Odd - 3 Strict Chest to Bar Pull Ups

Even - 2 Power Clean & Jerks @ 70%


WOD

Complete the following as three separate 5 minute Time Capped Workouts.

0:00 - 4:59

20 Calories Rowed

20 Front Squats 95#/63#

20 Pull Ups

5:00 - 09:59

20 Calories Rowed

15 Front Squats 135#/93#

15 Chest to Bar Pull Ups

10:00 - 15:00

20 Calories Rowed

10 Front Squats 185#/123#

10 Bar Muscle Ups


Workout 18.0

SWOD

Press 5,5,5 (40,50,60%)

Front Squat 5,5,5 (40,50,60%)


WOD

21-15-9

Dumbbell Snatch 50#/35#

Burpees Over the Dumbbell

Team Workout

9am - Team Workout

In Teams of 2 complete the following.

12 minute AMRAP

10 Power Snatches 75#/53#

30 Double Unders

Rest 2 minutes, 12 minute AMRAP

10 Wall Balls

30 Double Unders


SWOD

Deadlift 5,3,3,3,3 (65,75,80,85,90%)


WOD

1000 Meter Row

21-15-9

Burpees to Plate

Plate Swings 45#/25#

Overhead Squats 45#/25#

1000 Meter Row


Page 10 of 226

10

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