CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Happy Birthday America!!!

**ALL CLASSES ARE CANCELLED.**

*BACK TO NORMAL CLASS SCHEDULE TOMORROW.*


Back Squat and Press MAX

WOD

Back Squat 1,1,1,1,1,1,1

Press 1,1,1,1,1,1,1

*After a proper warm up, take no more than 7 attempts to find a max.


Team Workout

9am - Team Workout

In teams of 2 complete the following.

20 minute AMRAP

400 meter Run

80 Air Squats

60 Hang Power Cleans 95#/63#

40 Shoulder to Overhead 95#/63#

 

10am - Open Gym


Clean and Jerk MAX

WOD

Clean and Jerk 1,1,1,1,1,1,1

*After a proper warm up, take no more than 7 attempts to find a max.


WOD

20 minute Time Cap.

2 Rope Climbs

20 Double Unders

4 Rope Climbs

40 Double Unders

6 Rope Climbs

60 Double Unders

8 Rope Climbs

80 Double Unders

10 Rope Climbs

100 Double Unders


EXTRA

60 Banded Good Mornings

60 V-Ups


SWOD

Front Squat 5,5,5  (30,40,50%)

Bench Press 5,5,5  (30,40,50%)


WOD

3 minute AMRAP, 400 meter Run, MAX Kettlebell Swings 55#/35#

Rest 2 minutes.

3 minute AMRAP, 400 meter Run, MAX Thrusters 95#/63#

Rest 2 minutes.

3 minute AMRAP, 400 meter Run, MAX Pull Ups

Rest 2 minutes.

3 minute AMRAP, 400 meter Run, MAX Bar Facing Burpees

*Score each AMRAP separately.


Snatch MAX

SWOD

MAX Distance Broad Jump

*5 attempts to find furthest jump.


WOD

Snatch 1,1,1,1,1,1,1

*After a proper warm up, take no more than 7 attempts to find a max.


CFHQ WOD

SWOD

Back Squats 5,5,5 (30,40,50%)

Press 5,5,5 (30,40,50%)


WOD

3 Rounds for time

250m Row

12 Squat Snatches 65/45#

21 Pushups

 

Team Workout

9am - Team Workout

In Teams of 3 complete the following.

15 minute AMRAP

200/170 meter Row

10 Med Ball Cleans

Rest 2 minutes, then 15 minute AMRAP.

200/170 meter Row

10 Alternating DB Snatches 50#/35#


10am - Open Gym


BETSY

SWOD

Deadlift 5,3,1,1,1,1  (60,70,75,80,85,90%)

Dumbbell Rows 4x10


WOD

21-15-9

Sumo-deadlift High Pull  95#/63#

Ring Dips

Last done on 9/24/15.


Page 10 of 206

10

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