CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

Back Squat 3,3,3,3,3,3

*After a good warm up, perform 7 sets of 3 reps. Rest as needed between sets.

**THIS SHOULD TAKE AN ENTIRE HOUR!!!**IF IT DOES NOT THEN YOU ARE NOT PUSHING YOURSELF!!!


EXTRA

Sit-Up + Tuck-Up + V-Up + Hollow Rock + Hollow Hold

(5+5+5+5+5 second hold) x 5


NICOLE

WOD

20 min AMRAP

400m run

Max Pull Ups

Last done on 7/29/16.


BOOTY FAB

WOD

3 rounds for time:

400m Run

15 Front Squats 95#/63#

30 Walking Lunges

Last done on 8/14/15.

 

EXTRA

Front Rack Box Step Ups 4x10 (each leg)


Team Workout

9am - Team Workout

20 minute Time Cap.

In teams of 2 complete the following.

400 meter Run, 100 Kettlebell Swings 55#/35#

200 meter Tire Drag, 15 Rope Climbs

400 meter Run, 30 Burpee Box Jump Overs 24"/20"

400 meter Run, 15 Rope Climbs

200 meter Tire Drag, 100 Kettlebell Swings 55#/35#

400 meter Run


10am - Intro to CrossFit / Olympic Lifting

SILVERBACK

WOD

21-15-9

Push Press 95/65#

Sumo-deadlift High Pull 95/65#

Burpees

Last done on 7/13/12.

 

SWOD

Back Squat 5,5,5,5,5

*Work Up to a Heavy Set of 5.


WOD

EMOTM x24

1) 4 Muscle Ups

2) 6 Deadlifts + 4 Hang Power Cleans + 2 Shoulder to Overheads

3) 15 Wall Balls

4) 10 V-Ups

WOD

21-15-9

Calories Rowed

Alternating Dumbbell Snatches 50#/35#

 

SWOD

Strict Pull Ups 5x5

Single Leg Romanian Deadlifts 4x10


CINDY

WOD

20 minute AMRAP:

5 Pull Ups

10 Push Ups

15 Squats

Last done 7/25/14.


LEG WORK

WOD

1200m run, 10 Overhead Lunges 45#/25#, 120 Double Unders

800m run, 20 Overhead Lunges 45#/25#, 90 Double Unders

400m run, 30 Overhead Lunges 45#/25#, 60 Double Unders

200m run, 40 Overhead Lunges 45#/25#, 30 Double Unders

Last done on 6/18/12.

 

EXTRA

Snatch Deadlift + High Hang Snatch - (3+1)x5


Team Workout

9am - Team Workout

In Teams of 4 complete the following work. Must work as a pair, one pair works while one pair rests.

20 minute AMRAP

100 Synchronized Dumbbell Snatches 50#/35#

80 Synchronized Toes 2 Bar

60 Syncronized Dumbbell Overhead Squats 50#/35#

Using 1 rower, Row for MAX Calories in remaining time.


10am - Olympic Lifting Class


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