CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

EMOTM x24

1) 5 Strict Chest to Bar Pull Ups

2) 20 Second Hollow Hold

3) Power Snatch + Hang Snatch + Overhead Squat

4) 20 Second Handstand Hold


RAISE THE ROOF

WOD

200m run

20 Press 115#/75#  (THIS IS A STRICT PRESS!)

200m run

20 Push Press  (NO RE-DIP)

200m run

20 Push Jerk

200m run

Last done on 10/7/16.

Normally I don't post about CHEATING your movements. However this workout is one that I have seen more people "cheat" in an effort to achieve a better time. Do yourself a favor and do the movements correctly, your shoulders will thank you for it.

 

SWOD

Back Squat 5,5,5,5+  (50,65,70,75%)

*MAX reps on last set.


Team Workout

8am - CrossFit Gymnastics - WEEK 1


9am - Team Workout

Well a few weeks ago we did this workout and everyone was bummed about the Time Cap....so now there IS NO 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


Big Clean Complex

WOD - Courtesy of CrossFit New England

6 sets, No Dropping the bar until set is complete, REST AS NEEDED BETWEEN SETS.

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*High Hang = Pockets

*Hang = Knees

**And YES ALL CLEANS ARE FULL SQUATS!

Last done on 5/3/17.


ANGIE

WOD

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Last done on 4/29/16.


WOD

21-15-9

Toes 2 Bar

Handstand Push Ups


SWOD

Behind the Neck Push Press 5,3,2,1,1,1


PRIME TIME

SWOD

With a 10 minute clock complete the following ladder As Fast As Possible.

10-20-30-40-50-40-30-20-10

Double Unders


WOD

EMOTM x20

40 yard Sprint

*Score each round separately.


BARRAZA

We are gonna switch it up a little this year. Usually we do the 9/11 Tribute WOD, however going forward we will do a different HERO WOD on 9/11 every year in an effort to pay our respects to not only those that lost their lives on the day. But also to honor those that paid the ultimate sacrifice during the war that ensued.

WOD

18 minute AMRAP

200 meter Run

9 Deadlifts 275#/183#

6 Burpee Bar Muscle Ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.


Team Workout

9am - Team Workout

In Teams of 2 complete the following.

15 minute AMRAP

100 meter Run

10 Wall Balls

10 Pull Ups

Rest 2 minutes, 12 minute AMRAP

100 meter Run

30 Double Unders

10 Push Ups


10am - Intro to CrossFit / Open Gym


THE GRIND

WOD

800 meter Run

70 Box Jumps 20"/16"

60 Sit Ups

50 Alternating Dumbbell Snatches 40#/25#

40 Russian Twists 40#/25#

30 Burpee Box Overs

400 meter Walking Lunge

*NO TIME CAP. This workout should be NON-STOP, KEEP MOVING.


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