CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Double Under Ladder

10 Minute Time Cap to Complete the Following in Unbroken Sets.

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


WOD

NOT FOR TIME.

100 Dumbbell Lunges

200 Push Ups (Hands on Dumbbells use Abmat Between for Target)

200 Sit Ups

3000 Meter Row

*Partition any way you like, choose your own weight for the lunges.


ICON WOD

WOD - Coutesy of Icon Athlete

0-10 Minutes "Jackie"

1000 Meter Row

50 Thrusters 45#/33#

30 Pull Ups

10-20 Minutes

750 Meter Row

35 Thrusters 95#/63#

20 Strict Pull Ups

20-30 Minutes

500 Meter Row

20 Thrusters 135#/93#

10 Bar Muscle Ups


SWOD

EMOTM x10

Odd - 5 Seated Band Rows

Even - 50 Double Unders


WOD

EMOTM x20

1) 200 Meter Run

2) 5 Muscle Ups

3) Snatch + Hang Snatch + Snatch Balance  (1+1+1)

4) 10 Jackknives


ICON WOD

SWOD

Press 5,3,2,1,1,1  (50,60,70,75,80,85%)

Front Squat 5,3,2,1,1,1  (50,60,70,75,80,85%)


WOD

0-5 Minutes - MAX Burpee Box Overs 24"/20"

5-9 Minutes - Find 1rm Power Clean

9-12 Minutes - MAX Calories Rowed

12-14 Minutes - MAX Bar Muscle Ups

14-15 Minutes - MAX Deadlifts with Power Clean weight


Team Workout

9am - Team Workout

In Teams of 2 Complete the following.

25 Minute AMRAP

1 Partner Runs 400 meters while the other performs the work inside.

5 Hang Power Cleans 185#/123#

5 Shoulder to Overhead 185#/123#

10 Toes to Bar (sub for V-Ups if hands are beat up)

MAX Burpees over barbell until partner returns from the run.

*Score is total number of burpees completed.


Age Group Online Qualifier 18.1

SWOD

EMOTM x10

Odd - 200 Meter Run

Even - 5 Deficit Handstand Push Ups


WOD

10 Minute Time Cap

4 Thrusters 135#/93#

1 Rope Climb

8 Thrusters 135#/93#

2 Rope Climbs

12 Thrusters 135#/93#

3 Rope Climbs


Age Group Online Qualifier 18.2

SWOD

EMOTM x10

Odd - 5 Seated Box Jumps (High)

Even - 5 Seated Band Rows


WOD

15 Minute Time Cap

4 Rounds

25 Chest to Bar Pull Ups

5 Cleans 245#/170#

*Cleans can be Power or Squat.

SWOD

Bench Press 5,3,3,3,3 (50,60,65,70,75%)

Deadlift 5,3,3,3,3 (50,60,65,70,75%)

 

WOD

1000 Meter Row

50 Back Squats 185#/123#

1000 Meter Row

*You May Use a Rack.


Age Group Online Qualifier 18.3

SWOD

EMOTM x10

Odd - 5 Strict Pull Ups

Even - 200 Meter Run


WOD

AMRAP in 20 Minutes

50 Wall Balls

100 Double Unders

50 ft Handstand Walk

100 Double Unders

50 Calories Rowed

100 Double Unders

50 ft Handstand Walk

100 Double Unders


Age Group Online Qualifier 18.4

SWOD

Press 5,3,3,3,3 (50,60,65,70,75%)

Front Squat 5,3,3,3,3 (50,60,65,70,75%)

 

WOD

AMRAP in 5 minutes

9 Handstand Push Ups

6 Bar Facing Burpees

3 Snatches 165#/115#


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