CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

EMOTM x24

1) 200 Meter Run

2) 20 Kettlebell Swings 53#/35#

3) 200/170 Meter Row

4) 10 Burpees to 6" Target


SWOD

EMOTM x8

2 Power Cleans + 1 Jerk (Build to a Heavy Set...NOT A MAX)


WOD

21-15-9

Burpee Box Jumps 24"/20"

Power Cleans 135#/93#

SWOD

EMOTM x10

Odd - 20 Double Unders

Even - 5 Weighted Pull Ups


WOD

15 Minute Time Cap

100 Double Unders

80 Wall Balls

100 Double Unders

60 Push Ups

100 Double Unders

40 Pull Ups

100 Double Unders

20 Squat Cleans 115#/83#


CFHQ WOD

WOD

100 feet Handstand Walk

9 Squat Cleans 185#/133#

75 feet Handstand Walk

12 Squat Cleans 185#/133#

50 feet Handstand Walk

15 Squat Cleans 185#/133#

25 feet Handstand Walk

*Scale (8-6-4-2 Wall Climbs for Handstand Walks)


MAX Deadlift

WOD

Find a Deadlift 1 Rep Max


MAX Bench Press

WOD

Find a Bench Press 1 Rep Max

 

EXTRA

At a moderate pace complete the following NOT FOR TIME:

3 Rounds

10 Strict Chest to Bar Pull Ups

10 Dumbbell Rows (each arm)

400 Meter Run


MAX Back Squat

WOD

Find a Back Squat 1 Rep Max


MAX Strict Press

WOD

Find a Strict Press 1 Rep Max


EXTRA

At a moderate pace complete the following NOT FOR TIME:

3 Rounds

80ft Sled Push (Light to Moderate Weight)

20 Push Ups

20 V-Ups


ICON Athlete WOD

SWOD

EMOTM x10

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


WOD

*Today's workout comes from ICON Athlete

1000 Meter Row

100 Thrusters 75#/53#


WOD

Complete 3 Rounds of the Following, NOT FOR TIME:

5 Muscle Ups

40ft Sled Push (Heavy)

5 Muscle Ups

10 Turkish Get Ups (Moderate Weight, alternate arms each rep)


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