CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Spartan Challenge

Today the gym will be closed. We encourage everyone to come on out to cheer on your fellow CFBA athletes that will be competing at the Bixby High School. Competition kicks off at 9am.

SWOD

Power Clean 5x3 (add 5# to last week)


WOD

10 minute AMRAP

5 Strict Pull Ups

5 Strict Press 135#/93#

10 Burpees to 6" target


SWOD

Back Squat 3x3 (add 5# to last week)

Bench Press 3x3 (add 5# to last week)

 

WOD

3 rounds

15 Hang Squat Cleans 135#/93#

15 Knees to Elbows

50 Double Unders


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 4/3/13.


SWOD

Deadlift 3x5 (add 5# to last week)

Strict Pull Ups 3x Max Effort


WOD

EMOTM x12

Odd - 2 Power Snatch

Even - 10 Pistols (last round MAX reps)


SWOD

Back Squat 3x5 (add 5# to last week)

Press 3x5 (add 5# to last week)


WOD

4 rounds, rest 1 minute between rounds.

200 meter Run

10 Deadlifts 225#/155#

10 Ring Dips


Team Workout

9am - Team Workout

In teams of 2 complete the following.

Row 6000 meters (switch places every 1000m)

20 Chest 2 Bar Pull Ups

40 Wall Balls

80 Double Unders

**One partner rows while the other performs as many reps/rounds as possible. Once the person on the rower completes 1000 meters then teammates switch and continue switching until 6000 meters are completed.


The gym will be open for the 9am class, afterwards we encourage everyone to come out to CrossFit Vital and support everyone competing at the Newcomer's Open.


SWOD

Power Clean 5x3 @ 70%


WOD

EMOM x15

1) 3 Wall Climbs

2) 15 Kettlebell Swings 70#/55#

3) 30 Russian Twists 40/25


Happy Birthday Lynda!!!

SWOD

Back Squat 3x3 @ 80%

Bench Press 3x3 @ 80%


WOD

4 rounds

200m run

91 Feet Walking Lunges

16 Push Ups

24 Double Unders


SWOD

Turkish Get Ups x6 each arm


WOD

15-12-9

Clean and Jerk 135#/93#

Floor Wipers


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