CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Bring the Heat

WOD

400m run

10 Shoulder to Overhead 135#/93#

5 Muscle Ups

8 Shoulder to Overhead

4 Muscle Ups

6 Shoulder to Overhead

3 Muscle Ups

4 Shoulder to Overhead

2 Muscle Ups

2 Shoulder to Overhead

1 Muscle Up

400m run

Last done on 9/12/14.

 

SWOD

Back Squats 3x10 @ 65%

Banded Push Ups 4xMax Effort

Team Workout

9am - Team Workout

In teams of 3 complete the following.

1000 meter Row

100 Burpee Box Overs 24"/20"

100 Toes to Bar

400 meter Run

100 Wall Balls

100 V-Ups

1000 meter Row


10am - Open Gym


100 Deadlifts

WOD

100 Deadlifts for time 225#/155#

*Every time the bar is dropped perform 5 Handstand Push ups

Last done on 4/13/16.

 

SWOD

Weighted Chin Ups 4 x 5

Reverse Tire Drags 4 x 50 meters  (rest as needed between drags)


SWOD

EMOTM x8

3 Position Power Clean + Jerk

* Floor, Knee, Hip (high hang)


WOD

5 rounds, begin a new round every 4 minutes.

400 meter Run

10 Shoulder to Overhead 185#/133#

* Focus on running HARD each round. Scale S2O as needed, first round should be done in 1-2 sets.


Tabata Something Else

WOD

Tabata - 20 seconds of work followed by 10 seconds of rest. Repeat this for 8 rounds (4 minutes) at each station. Rest 1 minute while rotating between stations.

Workout is scored by the total number of reps completed at each station.

Pull Ups

Push Ups

Sit Ups (ABMAT)

Squats

 

SWOD

Strict Handstand Push Ups 4x8

Front Squats 3x10


SWOD

EMOTM x8

Mid Hang Snatch + Below Knee Hang Snatch  (1+1)


WOD

10 minute AMRAP

40 Double Unders

20 Knees to Elbows

10 Overhead Squats 95#/63#

 

EXTRA

Inverted Barbell Rows 4x10-15 reps

Barbell Curls 3x15


JACKIE

WOD

1000 meter ROW

50 Thrusters 45#/33#

30 Pull Ups

Last done on 1/20/16.

 

SWOD

Dumbbell Box Step Ups 4x20

Seated Dumbbell Press 4x10


CrossFit Poker Run

**Our Hours Have Changed Today Due to the CrossFit Poker Run.**

**We will be open from 8am - 11am.**


For more info on the Poker Run click HERE.


300

WOD

25 Pull Ups

50 Deadlifts 135#/95#

50 Push Ups

50 Box Jumps 20"/16"

50 Floor Wipers 135#/95#

50 KB Swings 55#/35#

25 Pull Ups

Last done on 3/30/16.

 

SWOD

Single Leg Dumbbell Romanian Deadlifts 3x10 (each leg)



WOD

20 minute Time Cap

800 meter Run

5 rounds

10 Handstand Push Ups

20 One Legged Squats Alternating

800 meter Row


SWOD

Power Clean + Hang Power Clean + Push Jerk (1+1+2)x6   70% of Clean & Jerk


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