CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

Hang Snatch 1,1,1,1,1,1,1

*All attempts should be AT or ABOVE 85%.


SWOD

Bench Press 4x8

*Max Push Ups after each set.


WOD

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

Wall Balls

Pull Ups


SWOD

EMOTM x8

Snatch Pull + Low Hang Snatch  (1+1)


WOD

4 rounds for time:

400 Meter Run

400 Meter Row

ELIZABETH

SWOD

Weighted Pull Ups 5x5

Tempo Back Squats 4x3 (32X1)


WOD

21-15-9

Clean 135#/93#

Ring Dips

Last done on 11/2/17.


Team Workout

9am - Team Workout

REGIONALS EVENT 5 (Modified)

Teams of 2 complete the following.

20 Rope Climbs

80 Calories Rowed

60 Snatches 135#/95#


Roaming Diane

SWOD

Push Press 3,3,3,3  (75,80,85,90% of strict press)

 

WOD

21-15-9

Deadlifts 225#/153#

Handstand Walk for meters  (68ft, 49ft, 30ft)

*Substitute Wall Climbs (12/8/4) if you cannot do Handstand Walks.

Last done on 6/21/17.


ANNIE

SWOD

Tempo Back Squats 4x3 (33x1)

*3 seconds down, 3 second pause, AFAP up, 1 second pause at top.


WOD

50-40-30-20-10

Double Unders

Situps

Last Done on 3/28/17.

*Yes anchors are fine.


Sprinting DT

SWOD

Bench Press 4x10

Dumbbell Rows 4x10


WOD

5 Rounds, begin a new round every 3 minutes.

100 Meter Run

1 Round of DT 115#/83#

*DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead


SWOD

Every 90 seconds x8

Clean Pull + Hang Clean + Split Jerk + Behind the Neck Jerk


WOD

30-20-10

Overhead Lunges 45#/25#

Burpees to Plate


Memorial Day

***9am Class Only***


WOD

"Murph"

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 mile run

100 Pull Ups

200 Push Ups

300 Squats

1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Last done on 5/29/17.

**If you would like to donate to the MURPH FOUNDATION you can do so by clicking this link HERE.


Page 10 of 234

10

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