CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

"JACK DANIELS"

SWOD

1 Pausing Front Squat + 1 Front Squat

*Build to a heavy set.


WOD

1000 Meter Run

50 Thrusters 45#/35#

30 Pull Ups

"WALMART"

9am - Team Workout

Teams of 3:

AMRAP in 30 minutes:

12/9 Calorie Bike

10 Medicine Ball Squat Jumps 30#/20#

5 Power Clean and Jerks

1st 6 rounds @ 95#/65#

2nd 6 rounds @ 115#/85#

3rd 6 rounds @ 135#/95#

4th 6 rounds @ 155#/105#

"EL NINO"

WOD

1 Mile Run

50 Dumbbell Snatches 50#/35#

400 Meter Run with Dumbbell 50#/35#

30 Pull Ups

20 Burpee Box Jumps 24"/20"

"MANO Y MANO"

WOD

Class divides into 2 teams

3 rounds:

Team 1 - Row Calories

Team 2 - 400 Meter Sled Drag

*Teams switch when sled gets back. Score is total Calories Rowed.

"BARTENDER"

SWOD

1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats

*Build to a heavy set.


WOD

AMRAP in 10 Minutes:

12 Deadlifts 115#/85#

9 Overhead Squats 115#/85#

6 Hang Power Snatches 115#/85#

HELEN

WOD

3 rounds for time:

400 meter Run

21 Kettlebell Swings 53#/35#

12 Pull Ups

Last done on 9/5/17.

"ESCAPE FROM WONDERLAND"

SWOD

Back Squats 3x6


WOD

3 rounds for time:

75 Double Unders

50 Air Squats

25/18 Calorie Row

"MONEY BAGS"

9am - Team Workout

In Teams of 3, 30 Minute Time Cap:

800 Meter Wreck Bag Run

75 Box Jump Overs 24"/20"

50 Clean & Jerks 135#/95#

15 Rope Climbs

50 Clean & Jerks 135#/95#

75 Box Jump Overs 24"/20"

800 Meter Wreck Bag Run

"RUSH HOUR"

WOD

On the 4:00 for 5 Rounds:

14/10 Calories Assault Bike

10 Lateral Burpees

5 Power Snatches 135#/95#

"PHARMACY"

WOD

5 Rounds for time:

100ft Walking Lunges

30 AbMat Sit Ups

12 Dumbbell Power Cleans 50#/35#

Page 10 of 265

10

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