CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Sea Legs

WOD

3 rounds for time:

500 Meter Row

12 Front Squats 155#/103#

21 Box Jump Overs 24"/20"

Body Armor

SWOD

Strict Press 5,3,1

Build to a heavy set of each.


WOD

13 minute AMRAP

10 Strict Toes to Bar

10 Strict Presses 95#/63#

100ft Walking Lunges

Frank the Tank

WOD

5 minute AMRAP

Buy-In: 50 Wall Balls

12 Deadlifts 185#/133#

12 Lateral Barbell Burpees


Rest 5 minutes.


5 minute AMRAP

Buy-In: 35 Wall Balls

9 Deadlifts 225#/153#

9 Lateral Barbell Burpees


Rest 5 minutes


5 minute AMRAP

Buy-In: 20 Wall Balls

6 Deadlifts 275#/183#

6 Lateral Barbell Burpees

Chain Reaction

WOD

For Time Complete the Following:

3 Rounds

21/15 Calorie Assault Bike

21 Pull Ups

Directly into:

3 Rounds

9 Power Cleans 115#/83#

9 Push Jerks 115#/83#

Double Date

WOD

15 minute AMRAP

15 Hang Power Snatches 95#/63#

60 Double Unders

15 Overhead Squats 95#/63#

30/21 Calories Rowed

WODAPALOOZA Event 2

9am - Team Workout

In Teams of 3 complete the following:

12 Minute Time Cap:

75 Alternating Burpee Box Jump Overs 24"/20"

100 Double Dumbbell Snatches 40#/25#

75 Syncro Toes to Bar

AMANDA

SWOD

EMOTM x10

Odd - 1 Hang Snatch + 1 Snatch Push Press

Even - 4 Chest to Bar Pull Ups (4 pull ups)


WOD - 2010 Games Event 1

9-7-5

Muscle Ups

Snatch 135#/93# (RX'd is with a FULL SQUAT)

Last done on  7/18/16.

WOD

NOT FOR TIME:

4 Rounds

20 Calorie Bike / 30 Calories Rowed

120 feet Double Kettlebell Front Rack Carry (Heavy)

40 feet Sled Push (Heavy)

1 Legless Rope Climb / 3 Rope Climbs with feet

CHRISTINE

SWOD

Bench Press 12,12,12,12  (55,60,65,70%)

 

WOD

3 rounds for time:

500m ROW

12 Bodyweight deadlifts

21 Box Jumps 24"/20"

Last done on 10/26/16.

TRIPLE DOUBLE

SWOD

EMOTM  x10

1 Hang Power Snatch + 1 Snatch Balance


WOD

800 Meter Run

40 Wall Balls

80 Double Unders

30 Wall Balls

60 Double Unders

20 Wall Balls

40 Double Unders

10 Wall Balls

20 Double Unders

800 Meter Run

Last done on 10/27/16.

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