CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Test WOD #2

Front Squat 5x5

90% of 5 rep max


30 Clusters 95#/63#

(Squat Clean + Thruster = 1 Cluster)


EMOTM x8

Power Clean + Hang Power Clean + Jerk

(1+1+1)


4 rounds (20 minute time cap)

400m run

15 Burpee Box Jump Overs 24"/20"

15 Ball Slams

EMOTM x10

Odd - 10 Strict Pull Ups

Even - 20 Push Ups


4 rounds, 3 minutes each

200m Run

10 Thrusters 95#/63#

20 Double Unders


Competitor

Back Squat 5x5 (+5lbs from last week)

Deficit Snatch Pulls 5x3 @ 115%

Team Workout

9am - Team Workout

In teams of 3-4 complete the following. Rotating stations after each member has completed his/her reps.

20-15-10-5

Calories Rowed

Box Jumps 24"/20"

Kettlebell Swings

Burpees


10am Intro to CrossFit/CFBA Barbell


5:30pm CFBA Halloween Party and WOD

15 minutes to work up to a 5 rep max.

Front Squat


21-15-9

Renegade Rows 40#/25#

Dumbbell Lunges

Happy Birthday Heather!!!

EMOTM x12

Odd - 5 Box Jumps

Even - 5 Strict Handstand Push Ups


10 minute AMRAP

16 Lateral Jumps over the barbell

8 Front Squats 135#/93#

4 Shoulder 2 Overhead

Test WOD #1

15 minutes to establish a Heavy Single of the following complex.

Clean Deadlift + Hang Clean Pull + Hang Clean + Split Jerk

(1 + 2 + 1 + 2)


2 rounds, rest 1 minute between rounds.

Perform 1 minute of max reps at each station, rest 30 seconds between stations.

Wall Balls

Toes 2 Bar

Thrusters 95#/63#

Burpees

Pull Ups

Running Up

Tabata

Sit Ups / Russian Twists


20 minute Time Cap

400m run

10 Muscle Ups

400m run

8 Muscle Ups

400m run

6 Muscle Ups

400m run

4 Muscle Ups

400m run

2 Muscle Ups

15 minutes to work up to a Heavy Set

Snatch Deadlift + Hang Snatch Pull + Hang Snatch (1+2+1)


15 minute Time Cap

3-6-9-12-15-18-21

Burpees

Kettlebell Swings 55#/35#

Walking Lunges

Colby

9am - In Honor of Colby Goldstein.

5 rounds for time

10 Handstand Push Ups

17 Squat Snatches 75#/45#

11 C2B Pull Ups

Last done on 10/19/13.


10am - Intro to CrossFit / CFBA Barbell

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