CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CINDY

Press 5,5,5

 

20 minute AMRAP:

5 Pull Ups

10 Push Ups

15 Squats

Last done 3/25/13.

 

Competitor

Strict HSPU from deficit 5x5 (rest as needed between sets)

Tabata Row 100m/80m*

*10 burpee penalty for each round not reaching target meters


Skill Day

Time to brush up on technique and work those weaknesses, because you can bet we will be testing them very SOON!

GOLDEN MILE

Deadlift 5,5,5

 

RUN each of the following, rest exactly 1 minute between efforts.

400m - 200m - 400m - 200m - 400m

Last done on 10/16/13.

 

Rest 3 minutes then complete the following

21-15-9

Box Jumps 24"/20"

Toes 2 Bar

 

Competitor

Muscle Up Transition pull thru 5x5 (do not let your hands pull away from your chest)

6x20m Sled Drags (heavy and fast)


Happy Birthday Elliott!!

Jerk 5,3,3,3,3

 

3 rounds

9 Front Squats @ 60% of C&J

22 Sit Ups

9 Hang Power Cleans @ 60% of C&J

22 Lateral Jumps over the barbell

Last done on 7/22/13.

 

Competitor

EMOTM x10

Odd - 10 Strict Ring Dips

Even - 40 Double Unders

10 Wall Climbs Nose & Toes (20 second hold)

or accumulate 1.5 minutes Freestanding Hold


KAREN

Back Squat 5,5,5

 

150 Wall Balls for time

Last done on 7/15/13.

 

Competitor

Power Snatch + Hang Power Snatch + Overhead Squat + Snatch Balance

5x(1+1+1+2)

Power Clean + Hang Power Clean + Front Squat + Jerk

5x(1+1+1+2)

5 rounds not for time:  5 Strict Pull Ups + 5 Chest 2 Bar

Team Workout

9am - Team Workout

80-60-40-20

Walking Lunges

Push Ups

Ball Slams

Double Unders

Begin with a 100m run, every 3 minutes perform another 100m run.


10am - Intro to CrossFit/CFBA Barbell

Happy Birthday Angie!!!

Press 1,1,1,1,1

 

17 minute AMRAP

9 Deadlifts @ 50%

18 Pull Ups

17 Box Jumps 24"/20"

Last done on 7/17/13.


Skill Day

It will hurt. It will take time.

It will require dedication. It will require willpower.

You will need to make healthy decisions. It requires sacrafice.

You will need to push your body to it's max. There will be temptation.

But, I promise you, when you reach your goal, it's worth it!

ISABEL

Deadlift 1,1,1,1,1


30 Snatches 135#/93#

Last done on 7/19/13.


Competitor

Shankle Complex x5

1 Deadlift + 3 Clean Pulls + 1 Hang Clean + 2 Jerks

6x20 Sled Drags (Heavy but Fast) rest as needed

6 Pack Helen

Jerk 5,3,2,2,2,2


3 rounds

400m run

21 Kettlebell Swings 55#/35#

12 Toes 2 Bar

Last done on 1/15/14.


Competitor

EMOTM x10

Odd - 6 Strict Ring Dips

Even - 5 Box Jumps (increasing height)

10 Wall Climbs Nose & Toes (20 second hold)

or accumulate 1.5 minutes Freestanding Hold


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