2402 W. New Orleans St
Broken Arrow, OK 74011
9am - Team Workout
In teams of 3 complete the following.
20 minute AMRAP
100 Wall Balls
75 Toes to Bar
50 Burpees over the Medicine Ball
75 Ball Slams
10am - Intro to CrossFit / Open Gym
After a proper warm up take no more than 7 attempts to find a 1 rep max for the day of:
5 rounds not for time
5 Squat Clean & Jerks
10 Pull Ups
30 Double Unders
Strict Press 1,1,1,1,1,1,1
If you finish early, keep track of you FASTEST & SLOWEST times.
10x 200 meter Row Sprints
Front Squat 1,1,1,1,1,1,1
If you finish early, the following is not for time.
5 Turkish Getups Right Arm
40 feet Overhead Carry Right Arm
5 Turkish Getups Left Arm
40 feet Overhead Carry Left Arm
Bench Press 1,1,1,1,1,1,1
Weighted Pull Up 1,1,1,1,1,1,1
If you finish early, the following is not for time. However the timer will be running so you can time your holds and rest.
10 Hollow Rocks
10 Arch Rocks
10 Back Extensions
10 second Hollow Hold
Rest 1 minute between rounds.
After a proper warmup, take 7 attempts to find a new 1 RM
Back Squat 1,1,1,1,1,1,1
If you finish finding your max early enough feel free to do this
KB Swings 55#/35#
In Teams of 2 complete the following
7 minute AMRAP
5 Hang Squat Cleans 135#/93#
5 Lateral Burpees over the bar
Rest 3 minutes, Then 7 minute AMRAP
10 Wall Balls
20 Double Unders
**10 am is the only class today. **
400 meter Run with dumbells
120 Dumbell Shoulder to Overhead 40#/25#
100 Dumbell Front Squats
80 Dumbell Burpee Cleans 40#/25#
*30 minute Time Cap
***Today we are Closed for Thanksgiving, enjoy your time with family and friends.**
**Friday - 10am Class Only**
Odd - 10 second L-Sit Hang from Pull Up Bar
Even - 5 Goblet Squats 55#/35#
Teams of 2 complete the following, split reps however you like.
15 minute AMRAP
40 Walking Lunges
40 Push Ups with Feet on plate
40 Ground to Overhead with plate 45#/25#
400 meter Run carrying plate 45#/25# **
**Only carry one plate per team on the run. You can pass the plate off as many times as you like. Does not have to carried in any specific way.
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2402 W. New Orleans St - Broken Arrow, OK, 74011 - (918) 978-3475 - email@example.com
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