CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Second Wind

SWOD

With a 10 minute time limit complete the following ladder.

Double Unders 10-20-30-40-50-40-30-20-10


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


SWOD

EMOTM x12

Odd - 5 Strict Pull Ups

Even - 5 Strict Ring Dips

If you are unable to do Strict Pull Up or Dips then work on Negatives.


WOD

15 minute AMRAP

400m run

10 Renegade Rows 40#/25#

10 Knees to Elbows


Happy Birthday Brittany!!!

SWOD

Turkish Get Up x10 each arm


WOD

3 rounds

400m Run

30 Overhead Lunges 45#/25#

30 Double Unders


Open Gym

Open gym today from 9am-11am


Open WOD 15.5

For Time:

27-21-15-9

Row for Calories

Thrusters 95#/65#


Skill Day

With the last Open workout being released tonight at 7pm, there is no better time than now to come in and sharpen your burpee and thruster skills!

SWOD

Front Squat - 3 rep max


WOD

EMOTM x15

Min 1 - 5 Strict Pull Ups (NO KIPPING)

Min 2 - 2 Power Clean & Jerks @ 70-80% of 1rm

Min 3 - 10 Burpees to target 6" above max reach (LAST ROUND MAX BURPEES)

Happy Birthday Ashley!!!

SWOD

Press 3 rep max


WOD

3 rounds

400m run

24 Double Unders

8 Hang Power Snatch 115#/73#

7 Overhead Squats 115#/73#


Happy Belated Birthday RJ!!!

SWOD

Back Squat - 3 Rep Max


WOD

3 rounds

21 Double Unders

19 Kettlebell Swings 70#/55#

8 Chest 2 Bar Pull Ups

7 Handstand Push Ups

Last done on 3/20/14.

Open WOD 15.4

8am - Doors open and Heat sign up will be on the board.

9am - First Heat begins!!!


If you need to work on HSPU come early, once heats begin finding a coach to help you might be difficult.

Also if you need to scale the workout, make sure that you know the difference between PUSH PRESS and PUSH JERK.

PUSH JERKS will result in NO REPS!

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