2402 W. New Orleans St
Broken Arrow, OK 74011
20 minute AMRAP:
5 Pull Ups
10 Push Ups
Last done 3/25/13.
Strict HSPU from deficit 5x5 (rest as needed between sets)
Tabata Row 100m/80m*
*10 burpee penalty for each round not reaching target meters
Time to brush up on technique and work those weaknesses, because you can bet we will be testing them very SOON!
RUN each of the following, rest exactly 1 minute between efforts.
400m - 200m - 400m - 200m - 400m
Last done on 10/16/13.
Rest 3 minutes then complete the following
Box Jumps 24"/20"
Toes 2 Bar
Muscle Up Transition pull thru 5x5 (do not let your hands pull away from your chest)
6x20m Sled Drags (heavy and fast)
9 Front Squats @ 60% of C&J
22 Sit Ups
9 Hang Power Cleans @ 60% of C&J
22 Lateral Jumps over the barbell
Last done on 7/22/13.
Odd - 10 Strict Ring Dips
Even - 40 Double Unders
10 Wall Climbs Nose & Toes (20 second hold)
or accumulate 1.5 minutes Freestanding Hold
Back Squat 5,5,5
150 Wall Balls for time
Last done on 7/15/13.
Power Snatch + Hang Power Snatch + Overhead Squat + Snatch Balance
Power Clean + Hang Power Clean + Front Squat + Jerk
5 rounds not for time: 5 Strict Pull Ups + 5 Chest 2 Bar
9am - Team Workout
Begin with a 100m run, every 3 minutes perform another 100m run.
10am - Intro to CrossFit/CFBA Barbell
17 minute AMRAP
9 Deadlifts @ 50%
18 Pull Ups
17 Box Jumps 24"/20"
Last done on 7/17/13.
It will hurt. It will take time.
It will require dedication. It will require willpower.
You will need to make healthy decisions. It requires sacrafice.
You will need to push your body to it's max. There will be temptation.
But, I promise you, when you reach your goal, it's worth it!
30 Snatches 135#/93#
Last done on 7/19/13.
Shankle Complex x5
1 Deadlift + 3 Clean Pulls + 1 Hang Clean + 2 Jerks
6x20 Sled Drags (Heavy but Fast) rest as needed
21 Kettlebell Swings 55#/35#
12 Toes 2 Bar
Last done on 1/15/14.
Odd - 6 Strict Ring Dips
Even - 5 Box Jumps (increasing height)
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2402 W. New Orleans St - Broken Arrow, OK, 74011 - (918) 978-3475 - email@example.com
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