CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

ANNIE ARE YOU OK???

WOD

21-15-9

Row for Calories

Thrusters 65#/45#

Med Ball Cleans 20#/14#

Sumo-deadlift High Pulls 65#/45#

Wall Balls

Burpees


SHOULDERCIDE

WOD

Shoulder Press 1,1,1,1,1

Push Press 3,3,3,3,3

Push Jerk 5,5,5,5,5

**Rest as needed between sets

**Last done on 12/2/15.


ANNIE

SWOD

Supine Barbell Rows 3x15


WOD

50-40-30-20-10

Double Unders

Situps

Last Done on 10/14/16.

*Yes anchors are fine.


WOD

3 rounds for time, rest 2 minutes between.

20 Bench Press 155#/103#

400 meter Run

10 Push Press 155#/103#


SWOD

Back Squat 3x10 @ 60%


Team Workout

9am - Team Workout

In Teams of 2 complete the following. Alternating complete rounds.

20 minute AMRAP

200 meter Run

20 Overhead Lunges 45#/25#

10 Push Ups with Feet on Plate

Rest 3 minutes, then 10 minute AMRAP.

10 Burpees to plate

20 Russian Twists 45#/25#


10am - Open Gym

CrossFit Games Open 17.5

**Well the CrossFit Games Open Season is coming to a close. Friday Night Lights is kicing off at 5:15ish so show up early stretch, roll out, and get warmed up for some cardio madness. Afterwards hang out cheer on your friends and enjoy some Pizza, don't forget to bring beverages of your choice!

 

WOD

40 minute Time Cap

RX'D

10 rounds for time:

9 Thrusters 95#/65#

35 Double Unders

SCALED

10 rounds for time:

9 Thrusters 65#/45#

35 Single Unders


**This Friday Night marks the end of the CrossFit Open season. Congratulations to everyone that hit new PRs and pushed their limits.

As our way of showing our appreciation we will be ordering some Pizzas our treat however beverages are BYOB.

WOD

EMOTM x24

1) 40 Double Unders

2) 40ft Plate Push

3) 15 Ground To Overhead 45#/25#

4) 10 Toes to Bar


**This Friday Night marks the end of the CrossFit Open season. Congratulations to everyone that hit new PRs and pushed their limits.

As our way of showing our appreciation we will be ordering some Pizzas paid for by us and beverages are BYOB.

 

SWOD

Handstand Hold - Accumulate 2 minutes


WOD

3 rounds, rest 2 minutes between each.

400 meter Row

15 Overhead Squats 95#/63#

20 Bar Facing Burpees


WOD

5 rounds, Each round is 3 minutes in length.

200 meter Run

10 Burpee Box Jump Overs 24"/20"

MAX Muscle Ups with remaining time.

Rest 2 minutes between rounds.

*Score each round separately, also total reps combined.


Running DT

WOD

20 minute Time Cap.

5 rounds for time.

12 Deadlifts 155#/103#

9 Hang Power Cleans 155#/103#

6 Shoulder 2 Overhead 155#/103#

400 meter Run


SWOD

Front Squat 3x3 @ 75%

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