CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am - Team WOD

20 minute AMRAP

60 Calories Rowed

30 Dumbbell Burpee Cleans 40#/25#

30 Toes 2 Bar


10am - Intro to CrossFit / Open Gym

Rope A Dope

SWOD

EMOM x12

Odd - 10 Ring Dips (strict or kipping)

Even - 5 Box Jumps (choose a challenging height)


WOD

5 Rope Climbs

10 Back Squats 135#/93#

4 Rope Climbs

8 Back Squats 155#/103#

3 Rope Climbs

6 Back Squats 185#/113#

2 Rope Climbs

4 Back Squats 205#/133#

1 Rope Climb

2 Back Squats 225#/153#


BANGARANG

SWOD

Every 2 minutes for 7 rounds.

3 Position Snatch (floor, knee, mid) demo


WOD - Borrowed from CFNE

21 Power Snatches 95#/63#

21 Burpees

21 Pull ups

15 Overhead Squats 95#/63#

15 Burpees

15 Pull ups

9 Squat Snatches 95#/63#

9 Burpees

9 Pull ups

Last done on 2/17/15.


Flip of the Switch

SWOD

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

Double Unders

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


WOD

5 rounds for reps. Each station is Max reps in 40 seconds of work followed by 20 seconds of rest.

Sit Ups

Renegade Rows 40#/25#

Russian Twists 40#/25#

Rest 1 minute between rounds.


The Man

SWOD

AHAP (as heavy as possible) Every 2 minutes x7

3 Position Clean + Jerk (floor, knee, mid) demo


WOD

7 minute AMRAP

3,6,9,12,15,18,21...continue on in increments of 3 until time expires

Hang Squat Clean 135#/93#

Lateral Burpees


Memorial Day Murph

*** 10am Class Only ***

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

1 mile run

100 Pull Ups

200 Push Ups

300 Squats

1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Last done on 5/26/14.


Team Workout

9am - Team Workout

In Teams of 2 complete the following.

AMRAP in 20 minutes

10/7 Calories Rowed (we might sub in SDHP 75/53 if we run out of rowers)

20 Wall Balls

30 Double Unders

Teammate #1 will complete a round, while teammate #2 rests. Then teammate #2 will complete a round, while teammate #1 rests.

Teammates will continue alternating rounds until time expires.


10am - Intro to CrossFit / Open Gym

*Next MONDAY is Memorial Day Murph! We will have a 10am class only.*

**Following the workout we will be cooking out. Bring your favorite dish or beverages, we will have the grill fired up and chicken bites galore!**

Whether you are participating in the workout or not, CLICK on this link to donate and buy a shirt from the Murph Foundation.


SWOD

Front Squat 3x5

Push Press 3x5


WOD

3 rounds, 1 minute rest between rounds.

10 Overhead Squats 135#/93#

15 Chest to Bar Pull Ups

20 Box Jumps 24"/20"


*Next MONDAY is Memorial Day Murph! We will have a 10am class only.*

Whether you are participating in the workout or not, I suggest that everyone donate and buy a shirt.


SWOD

Handstand Walk 150 feet

*Sub Handstand Holds for 2 minutes accumulative (Nose and Toes)


WOD

3 rounds

10 Kettlebell Snatches Left Arm 55#/35#

40 feet Overhead Lunges Left Arm 55#/35#

10 Kettlebell Snatches Right Arm 55#/35#

40 feet Overhead Lunges Right Arm 55#/35#

Rest 1 minute


*Next MONDAY is Memorial Day Murph! We will have a 10am class only.*

Whether you are participating in the workout or not, I suggest that everyone donate and buy a shirt.


SWOD

Every 90 seconds for 8 rounds

Clean Pull + Hang Clean Pull + Hang Clean + Jerk

(1+1+1+1)


WOD

2 rounds

Perform MAX rep in 1 minute at each station with 1 minute rest between each station. Score is total reps combined.

Sumodeadlift High Pull 95#/63#

Toes 2 Bar

Thrusters 95#/63#

Double Unders


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