CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am - Team Workout

SWOD

EMOTM x10

Snatch + High Hang Snatch (1+1)


WOD

Deadlift 5x2 (same weight on all sets, near 90%)


SWOD

EMOTM x10

Power Clean & Jerk (1+1)x3


WOD

10-8-6-4-2

Push Press 155#/103#

Strict Pull Ups


WOD

5 rounds, time each round separately.

30 Squats

20 Calories Rowed

5 Muscle Ups

Rest 1:1


SWOD

Snatch Pull 5x3 @ 100%


Short of Breath

SWOD

Overhead Squats 3x10 @ 60%


WOD

EMOTM x20

1) 20 Kettlebell Swings 55#/35#

2) 15 Burpees to 6" Target

3) 20 V-Ups

4) 50 Double Unders


Happy New Year

***9am Class Only***


In Teams of 2-3 Complete the following.

17 minute AMRAP

12 Alternating DB Snatches 50#/35#

31 Double Unders

Rest 1 minute.

18 minute AMRAP

1 Round of Cindy - (5 Pull Ups, 10 Push Ups, 15 Squats)

1 Clean and Jerk 185#/123#

Team Workout

9am - Team Workout

In Teams of 2 complete the following.

20 minute AMRAP

100 Double Unders

50 Snatches 95#/63#

100 Double Unders

40 Snatches 115#/83#

100 Double Unders

30 Snatches 135#/93#

100 Double Unders

20 Snatches 165#/113#

100 Double Unders

10 Snatches 185#/123#

Row for Calories with remaining time.


Death by Burpee Clean and Jerk

WOD

EMOTM until you can no longer finish given round under 1 minute.

Odd -  10 Burpees

Even - Clean & Jerk 185#/123#

*On the even minutes START with 1 C&J. Then every even minute add another rep.

Last done on 2/27/17.

 

SWOD

Back Squats 5,5,5,5 @ 78%


WOD

25 minute Time Cap

400 meter Run

50 Box Jumps 24"/20"

40 Dumbbell Push Press 40#/25#

30 Toes to Bar

20 Burpee Dumbbell Cleans 40#/25#

10 Muscle Ups

20 Burpee Box Jump Overs 24"/20"

30 V-Ups

40 Dumbbell Snatches 40#/25# (20Left/20Right)

50 Goblet Squats 40#/25#

100 Double Unders

Last done on 9/22/16.

 

SWOD

Bench Press 5x5 @ 78%


AIR FORCE

SWOD

EMOTM x10

Snatch Pull + High Hang Snatch + Hang Snatch

(1+1+1)

 

WOD

With a 20 minute time limit complete the following. Men use 95# barbell women use 65#.

20 Thrusters

20 Sumo-deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

On the call of 3-2-1 Go you must first complete 4 burpees. At the top of every minute you must stop and complete 4 burpees. You are allowed to finish a rep if you are in the middle of it during the call of the next minute, otherwise you must stop and immediately start your burpees.

Last done on 8/2/16.


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