CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Bench Press 5,3,1 (77,82,87%)

Deadlift 5,3,1 (77,82,87%)


WOD

150 Russian Kettlebell Swings for time 55#/35#

*Begin with and at the top of every minute perform 4 Burpees.


Annie on the Water

SWOD

EMOTM x10

Power Snatch + Hang Snatch (1+1)


WOD

15 minute Time Cap.

25 Calories Rowed

50 Double Unders

50 Sit Ups

20 Calories Rowed

40 Double Unders

40 Sit Ups

15 Calories Rowed

30 Double Unders

30 Sit Ups

10 Calories Rowed

20 Double Unders

20 Sit Ups

5 Calories Rowed

10 Double Unders

10 Sit Ups

Last done on 3/26/18.


SWOD

Press 5,3,1 (77,82,87%)

Back Squat 5,3,1 (77,82,87%)


WOD

10 Minute Time Cap:

Run 1 Mile

With time remaining find 1 Rep Max Clean & Jerk


Team Workout

9am - Team Worout

In teams of 2 complete the following.

25 minute AMRAP

2 Rounds of:

400 Meter Run

10 Power Snatches 135#/93#

10 Synchronized Toes 2 Bar

10 Synchronized Bar Facing Burpees

Then 2 rounds of:

400 Meter Run

10 Hang Squat Cleans 135#/93#

10 Synchronized Chest to Bar Pull Ups

10 Synchronized Bar Facing Burpees

Then MAX distance Overhead Plate Carry 45#/25#


LINCHPIN WOD

SWOD

Bench Press 3,3,3 (72,77,82%)

Weighted Pull Ups 3,3,3,3,3


WOD

Courtesy of CrossFit Linchpin.

21-15-9

Power Clean 95#/63#

Push Press 95#/63#


SECOND WIND

SWOD

With a 10 minute time limit, complete the following in unbroken sets.

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

Double Unders

 

WOD

400 meter Run

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Rest 2 Minutes

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Sit Ups

400 meter Run

Last done on 11/9/16.


WOD

Press 2,2,2,2,2

Back Squat 3,3,3,3,3

*Rest as needed between sets and work up to Heaviest Set.


9/11 TRIBUTE WOD

2001 meter Run/Row

11 Box Jumps 30"/24"

11 Thrusters 125#/85#

11 Burpee Chest to Bar Pull Ups

11 Power Cleans 170#/120#

11 Handstand Push Ups

11 Kettlebell Swings 70#/55#

11 Toes to Bar

11 Deadlifts 170#/120#

11 Push Jerks 110#/75#

2001 meter Run/Row

Last done on 9/12/16.

 

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

NEVER FORGET – 9/11.


SWOD

Every 2 minutes for 7 rounds complete the following:

Squat Clean + Hang Squat Clean + Jerk (1+1+1)


WOD

15 Minute AMRAP:

200 Meter Run

10 Burpees

10 Pull Ups


Team Workout

9am - Team Workout

In Teams of 3 Complete the Following:

20 Minute AMRAP:

60 Calories Rowed, 15 Rope Climbs, 30 Power Cleans 205#/133#

60 Calories Rowed, 15 Rope Climbs, 30 Power Cleans 185#/123#

60 Calories Rowed, 15 Rope Climbs, 30 Power Cleans 155#/103#

60 Calories Rowed, 15 Rope Climbs, MAX Power Cleans 135#/93#

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