CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am - Team Workout

In teams of 2 complete the following.

100 Kettlebell Swings 55#/35#

100 Double Unders

100 Push Ups

100 Double Unders

100 Goblet Squats 55#/35#

100 Double Unders

100 Walking Lunges


10am - Olympic Lifting

Work on cycling barbell smooth and consistent reps.

 

EMOTM x6

3 Power Snatches (work up in weight)

EMOTM x6

3 Power Cleans (work up in weight)

Back Squats

3x10 (moderate weight)


ELIZABETH

WOD

21-15-9

Clean 135#/93#

Ring Dips

Last done on 8/20/15.


SWOD

Deadlift 5,5,5,5,5


Fight Got Worse

WOD

EMOTM x20  (40 seconds of work followed by 20 seconds of rest/transition)

1) MAX Wall Balls

2) MAX Sumo-deadlift High Pulls 75#/53#

3) MAX Box Jumps 20"/16"

4) MAX Push Press 75#/53#

5) MAX Calories Rowed

*Score is lowest reps per movement.

 

SWOD

Weighted Chest to Bar Pullups 5x3


SWOD

Weighted Ring Dips 5,5,5,5,5

OR Substitute Ring Holds 5x15 seconds

 

WOD

Odd - 20 seconds MAX reps of the following, Toes 2 Bar + Pull Up + Chest to Bar  (1+1+1)

Even - 20 seconds MAX Squat Cleans (you choose weight)

 

Row 1200 meters

*0-100m all out, 100-150m easy, 150-250m all out....continue until 1200m is reached


WOD

9 Squat Snatch 135#/93#

15 Clean & Jerks 135#/93#

21 Thrusters 135#/93#

 

SWOD

5 Sets, Work up to a heavy weight

Snatch Push Press + Snatch Balance (2+1)

Tabata This

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 lowest number of reps completed at each station.

Squat

Pull Up

Push Up

Sit Up

Calories Rowed


SWOD

Back Squats 5,5,5,5


Myobrain Nutrition Seminar

**All Classes are canceled today.**


Seminar begins at 10am and runs until 12pm.


HELEN

WOD

3 rounds for time:

400 meter Run

21 Kettlebell Swings 55#/35#

12 Pull Ups

Last done on 12/10/14.


SWOD

Deadlift 5,5,5,5,5


WOD

EMOTM X 16 Minutes

1) 30 Seconds Max Calories on Rower

2) 30 Seconds Max Overhead Squats 75/53#

3) 30 Seconds Max Double Unders

4) 30 Seconds Max Power Snatch 75/53#


SWOD

Weighted Chest to Bar Pullups 5x3

SWOD

Weighted Ring Dips 5,5,5,5,5

OR Substitute Ring Holds 5x15 seconds

 

WOD

EMOTM x14

Odd - 20 second Squat Cleans (you choose weight)

Even - 20 second Weighted Sit Ups (use a dumbbell, choose weight)

 

Row 1200 meters

*0-200m all out, 200-300m easy, 300-500m all out....continue until 1200m is reached


Page 1 of 154

Start
Prev
1

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit