CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

LEGS of STEEL II

WOD

3 rounds for time:

400 meter Run

20 Box Jumps 24"/20"

20 Burpees

20 Jumping Squats (full squat then jump to 12" target)

20 Walking Lunges

20 Wall Balls

Last done on 2/17/17.

 

EXTRA

Weighted Pull Ups 5,5,5,5,5

Weighted Dips 5,5,5,5,5


Team Workout

8am - CrossFit Gymnastics


9am - Team Workout

In Teams of 4 complete the following.

100 Calories Rowed, Partner Holds Barbell in Front Rack.

100 Overhead Squats 95#/63#

100 Syncronized Bar Facing Burpees

400 Meter Run

100 Synchronized Thrusters 115#/73#

100 Synchronized Toes to Bar

100 Calories Rowed, Partner Holds Barbell Overhead.


GRANNIE

SWOD

Deadlift 5,5,5,5+ (50,65,70,75%)

*Add 10# to old max.

 

WOD

10 Clean & Jerks 135#/95#

50 Double Unders

50 Sit Ups

8 Clean & Jerks

40 Double Unders

40 Sit Ups

6 Clean & Jerks

30 Double Unders

30 Sit Ups

4 Clean & Jerks

20 Double Unders

20 Sit Ups

2 Clean & Jerks

10 Double Unders

10 Sit Ups

Last done on 5/31/16.


SWOD

EMOTM x10

Hang Squat Clean + Jerk  (1+1)


WOD

EMOTM x16

Odd - 4 Muscle Ups

Even - 20 One-Legged Squats Alternating


SWOD

Bench Press 5,5,5,5+  (50,65,70,75%)


WOD

12 minute AMRAP

200 Meter Run

10 Box Jump Overs 24"/20"

20 Alternating Dumbbell Snatches 50#/35#


SWOD

Back Squat 5,5,5,5+ (50,65,70,75%)


WOD

7 minute AMRAP

3,6,9,12,15,18.....continue adding 3 reps per round until time expires.

Hang Squat Cleans 135#/93#

Handstand Push Ups


WOD

800 Meter Run

60 Sit Ups

50 Squats

40 Pull Ups

30 Handstand Push Ups

40 Pull Ups

50 Squats

60 Sit Ups

800 Meter Run


EXTRA

Snatch Pull + Hang Power Snatch - (2+1)x8


Team Workout

8am - CrossFit Gymnastics


9am - Team Workout

20 minute AMRAP

400 Meter Run

40 Burpee Box Overs 40#/25#

400 Meter Run

40 Burpee Clean & Jerks 40#/25#

400 Meter Run

40 Thrusters 40#/25#

400 Meter Run

MAX Meters Rowed in the remaining time.


The KettleBear

SWOD

Deadlift 5,5,5  (30,40,50%)


WOD

6 sets of the following complex per arm.

 

3 rounds of the following equals one set.

5 Russian Kettlebell Swings

4 Clean & Press

3 Snatches

2 Overhead Squats

*Rest as needed between sets. Work up to a heavy set.


SWOD

EMOTM x10

Hang Squat Snatch x1


WOD

EMOTM x16

Odd - 3 Legless Rope Climbs

Even - 10 Jump Rope Crossovers


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