CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Second Wind

SWOD

EMOTM x8

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

*Focus on correct positioning and speed in the turnover.


WOD

400m Run

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Rest 2 minutes

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Squats

400m Run

Last done on 4/1/15.


EMO00 meter Run

Lucky Sevens

**Friday's evening classes are cancelled, all other classes are on!**

 

*This Saturday is the 2nd Annual CrossFit Poker Run. We will be one of the host gyms this year, so come on out and show your support for a great cause! More info can be found here.

 

SWOD

Front Squat 5,5,5  (30%,40%,50%)

Bench Press 5,5,5  (30%,40%,50%)

 

WOD

5 rounds, 3 minutes each.

100m Sprint

7 Power Cleans 95#/63#

7 Shoulder to Overheads 95#/63#

7 Burpees


Rock Hard

*This Saturday is the 2nd Annual CrossFit Poker Run. We will be one of the host gyms this year, so come on out and show your support for a great cause! More info can be found here.

 

SWOD

Strict Pull Ups 5x10

If you are unable to do strict pull ups then do the following.

Chinese Rows 5x10 (choose a weight that is moderately heavy and allows you to touch the bottom of the bench each time)

 

WOD

*30 minute Time Cap*

200m Run

80 Walking Lunges

40 Toes to Bar

400m Run

60 Walking Lunges

30 Toes to Bar

800m Run

40 Walking Lunges

20 Toes to Bar

Last done on 10/24/12.

 

EWOD

4x400m runs

Rest 1 minute between rounds.

Runs are for pace, not time.

*Meet at the track.


CFHQ WOD

*This Saturday is the 2nd Annual CrossFit Poker Run. We will be one of the host gyms this year, so come on out and show your support for a great cause! More info can be found here.

 

SWOD

Back Squat 5,5,5  (30%,40%,50%)

Press 5,5,5  (30%,40%,50%)

 

WOD

*20 minute Time Cap*

25 Walking Lunges

20 Pull Ups

50 Box Jumps 20"/16"

20 Double Unders

25 Ring Dips

20 Knees to Elbows

30 Kettlebell Swings 70#/55#

30 Sit Ups

20 Dumbbell Hang Squat Cleans 40#/25#

25 Back Extensions

30 Wall Balls 20#/14#

3 Rope Climbs

 

EWOD

8x200m Sprints

Rest 90 seconds between each.

*Meet at the track


Team Workout

9am - Team Workout

In teams of two perform the following. One partner working at a time.

8 rounds

200m Run

20 Wall Balls 20#/14#

Then 4 rounds

5 Clean & Jerk 155#/103#

10 Burpees


10am - Olympic Lifting

Segment Snatch, 2second pause at mid thigh  (demo)

3@70%, 2x2@75%, 3x1@80%


Segment Clean, 2 second pause at mid thigh  (demo)

3@70%, 2x2@75%, 3x1@80%


Pause Jerk, 2 second pause in dip  (demo)

5x3@70%

Happy Birthday Reid!!!

SWOD

Overhead Squat - work up to a 5rm


WOD

6 rounds for time

7 Push Press 135#/93#

26 Double Unders

7 Burpees


SWOD

EMOTM x7

2 Clean & Jerks @ 80%


WOD

4 rounds, rest 1 minute between.

200m Run

15 Kettlebell Swings 70#/55#

10 Box Jumps 30"/24"

 

EWOD

Run 5k

Rest 5 minutes

Run 5k


 

Redline

SWOD

Front Squats 5,3,1+  (75%,80%,85%)

Bench Press 5,3,1+  (75%,80%,85%)


WOD

AMRAP in 15 minutes

10 Sumo-deadlift High Pulls 75#/45#

10 Knees 2 Elbows

40 yard sprint

Last done on 6/20/12.


CFHQ WOD

SWOD

EMOTM x 12 minutes

Odd - 6 Muscle Ups

Even - 40 Double Unders

 

WOD

4 Rounds for time

400m Run

50 Squats


Happy Belated Birthday Caleb!!!

SWOD

Back Squat 5,3,1+  (75%,80%,85%)

Press 5,3,1+  (75%,80%,85%)


WOD

11 minute AMRAP

16 Dumbell Lunges 40#/25#

6 Renegade Rows

4 Squat Cleans


Endurance

2 mile Time Trial

*Meet at the gym.


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