2402 W. New Orleans St
Broken Arrow, OK 74011
10 min AMRAP
40 Double Unders
10 Chest to Bar Pull Ups
Muscle UP Transition Pull Thru 5x5
6x50m Sled Drags (medium weight/fast sprints)
Rest as Needed
Split Jerk 3,3,3,3,3
5 rounds for time
15 Overhead Squats 95#/63#
Last done on 2/17/14.
L-sit accumulate 2 minute hold
Handstand Walk Max Distance x3
Back Squat 5,5,5,5,5
7 minute AMRAP
2,4,6,8,10,12,14...continue until time expires
Power Clean 135#/93#
3 Position Snatch 1,1,1,1,1
(Floor, Knee, Hip)
3 Position Clean 1,1,1,1,1
5x6 Strict Chest 2 Bar Pull Ups
9am - Team Workout
Overhead Lunges 45#/25#
Med Ball Sit Ups 20#/14# (ball must touch floor above head, and ankles while sitting up)
One Team Member at each station, teammates cannot rotate until ALL teammates finish their movement.
10am - Intro Class IS CANCELLED TODAY!!!
20 minute AMRAP:
5 Pull Ups
10 Push Ups
Last done 3/25/13.
Strict HSPU from deficit 5x5 (rest as needed between sets)
Tabata Row 100m/80m*
*10 burpee penalty for each round not reaching target meters
Time to brush up on technique and work those weaknesses, because you can bet we will be testing them very SOON!
RUN each of the following, rest exactly 1 minute between efforts.
400m - 200m - 400m - 200m - 400m
Last done on 10/16/13.
Rest 3 minutes then complete the following
Box Jumps 24"/20"
Toes 2 Bar
Muscle Up Transition pull thru 5x5 (do not let your hands pull away from your chest)
6x20m Sled Drags (heavy and fast)
9 Front Squats @ 60% of C&J
22 Sit Ups
9 Hang Power Cleans @ 60% of C&J
22 Lateral Jumps over the barbell
Last done on 7/22/13.
Odd - 10 Strict Ring Dips
Even - 40 Double Unders
10 Wall Climbs Nose & Toes (20 second hold)
or accumulate 1.5 minutes Freestanding Hold
Back Squat 5,5,5
150 Wall Balls for time
Last done on 7/15/13.
Power Snatch + Hang Power Snatch + Overhead Squat + Snatch Balance
Power Clean + Hang Power Clean + Front Squat + Jerk
5 rounds not for time: 5 Strict Pull Ups + 5 Chest 2 Bar
Begin with a 100m run, every 3 minutes perform another 100m run.
10am - Intro to CrossFit/CFBA Barbell
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2402 W. New Orleans St - Broken Arrow, OK, 74011 - (918) 978-3475 - email@example.com
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