CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

2008 CrossFit Games WOD

SWOD

EMOTM x 10 minutes

3 TNG Power Cleans @ 60% of 1RM

5 Muscle Ups/Chest to Bar Pullups


WOD

5 Rounds of

5 Deadlifts 275/183#

10 Burpees

Last done on 2/5/15


EXTRA

5x5 Weighted Pullups

5x3 Weighted Dips

10x50m Sprints

ENGINE

SWOD

EMOTM x12

1 Snatch

*Build to a heavy single OR stay the same across all sets.

*If it feels good go for a new max.


WOD

EMOTM x12

Minute 1) 25/50 Double Unders

Minute 2) 15/20 Wall Balls

Minute 3) 10/15 Burpees

*Competitors use second set of numbers. Score is total number of rounds completed without scaling.

**Second score is MAX burpees on last round.

Last done on 3/7/16.

EXTRA

Back Squat 5x3 @ 80%

1 Press + 2 Push Press x6 sets

50 GHD Sit Ups


Team Workout

9am - Team Workout

In teams of 2 complete the following.

20 Minute AMRAP

Complete 4 rounds each. Each does completes an entire round before switching.

5 Double Kettlebells Clean & Jerks 55#/35#

10 Double KB Front Squats 55#/35#

200 meter Run

With remaining time perform the following.

MAX distance Farmers Carry in 100 meter increments.

*If at any time during the 100 meter carry the kettlebells touch the ground a 5 burpee penalty will be assessed.


10am - Open Gym

CrossFit Games Open WOD 14.4

SWOD

Bench Press 5x5

*Add 5# to last week. (75% last week)


WOD

AMRAP in 14 minutes

60 Calories

50 Toes 2 Bar

40 Wall Balls

30 Cleans 135#/95#

20 Muscle Ups

*Last done on 3/22/14.


SWOD

Snatch Push Press + Overhead Squat

6 x (2+1)


WOD

400 meter Run

50 meters Overhead Lunge Left Arm 40#/25#

50 meters Overhead Lunge Right Arm 40#/25#

400 meter Run

200 meter Walking Lunges


SWOD

Deadlift 5,5,5,5

*65%, 70%, 75%, 80%


WOD

7 minute AMRAP

1 Squat Clean & Jerk 155#/103#, 2 Chest 2 Bar Pull Ups

2 Squat Clean & Jerk 155#/103#, 4 Chest 2 Bar Pull Ups

3 Squat Clean & Jerk 155#/103#, 6 Chest 2 Bar Pull Ups

4 Squat Clean & Jerk 155#/103#, 8 Chest 2 Bar Pull Ups

5 Squat Clean & Jerk 155#/103#, 10 Chest 2 Bar Pull Ups

6 Squat Clean & Jerk 155#/103#, 12 Chest 2 Bar Pull Ups

*Continue until time expires.


SWOD

EMOTM x12

1 Clean & Jerk

4 sets at 70%, 4 sets @ 80%, 4 sets @ 85%

 

WOD

5 rounds, begin a new round every 3 minutes.

100m Sprint

10 SDLHP 95/63

15 Burpees


SWOD

EMOTM x12

1 Snatch

4 sets at 70%, 4 sets @ 80%, 4 sets @ 85%


WOD

3 rounds for time.

30 Wall Balls

3 Rope Climbs


EXTRA

Back Squats 4x6 (+5# to last week)

Snatch Pulls 5x2 @ 105%


Team Workout

9am - Team Workout

In teams of 2 complete the following in RELAY fashion. One teammate completes an entire round while the other rests.

10 minute AMRAP

100 meter Sprint

10 Burpees

20 Double Unders

Rest 2 minutes, 10 Minute AMRAP.

100 meter Sprint

10 Kettlebell Swings 55#/35#

20 Double Unders

 

10am - Open Gym


NASTY GIRLS or NASTY BOYS

SWOD

Bench Press 5x5 @ 75%

*Same weight across all set.

 

WOD

NASTY GIRLS

3 rounds for time

50 Squats

7 Muscle Ups

10 Hang Power Cleans 135#/93#

Last done on 12/16/15.

or

NASTY BOYS

3 rounds for time

30 Pistols

7 Muscle Ups

10 Hang Power Cleans 185#/123#


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