CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Halloween Beatdown 4.0

**Saturday the gym will be closed. We will be meeting at the gym at 8:30am.**

**Then we will head out to Vertical CrossFit for the "CrossFit Against Cancer" fundraiser.**

 

Front Squat 3,2,1,1,1,1,1


In teams of 2 complete the following

Zombie Dash

50 Wall Balls

50 Burpees to plate

Zombie Dash

50 Knees to Elbows

50 Kettlebell Swings 55#/35#

Zombie Dash

50 Overhead Lunges 45#/25#

50 Wall Balls

Zombie Dash


Everyone is encouraged to wear their costumes!

CFHQ WOD

Tabata

Push Ups

Russian Twists


5 rounds for time

35 Double Unders

200m run

Last done on 10/28/13.

Test WOD #3

Clean & Jerk 3,2,1,1,1,1,1


20 Overhead Squats 95#/63#

20 Toes 2 Bar

20 Front Squats 95#/63#

20 Pull Ups

20 Lateral Burpees

Strict Pull Up 3,2,1,1,1,1,1


4 rounds, 4 minutes each

200m Run

10 Hang Power Cleans 135#/93#

10 Shoulder to Overhead 135#/93#


Snatch 3,2,1,1,1,1,1


15 minute time Cap

Buy In 50 Double Unders

21-15-9

Wall Balls

Burpees

Cash Out 50 Double Unders


Competitor

Back Squat 5x5

Snatch Pulls (deficit) 5x3

Great Work this weekend. A huge thanks to David Brice, Michelle Armentrout, and Doug Decker for bringing their A game. We all had an awesome time and can't wait until next year!

I am CrossFit

***Friday there will only be 5:30 and 6:30am classes***

**Also we will be closed Saturday due to trainers competing at HOA 6.**

*Sorry for the inconveniences, normal classes will resume on Monday.*


Bench Press 5x5 (across)


3 rounds for time

400m run

15 Pull Ups

7 Hang Power Cleans 135#/93#

Last done on 10/21/13.

***Friday there will only be 5:30 and 6:30am classes***

**Also we will be closed Saturday due to trainers competing at HOA 6.**

*Sorry for the inconveniences, normal classes will resume on Monday.*

 

EMOTM x8

Power Snatch + Hang Power Snatch (1+1)


10-9-8-7-6-5-4-3-2-1

L-Pull Ups

Overhead Lunges 45#/25#

Test WOD #2

Front Squat 5x5

90% of 5 rep max


30 Clusters 95#/63#

(Squat Clean + Thruster = 1 Cluster)


EMOTM x8

Power Clean + Hang Power Clean + Jerk

(1+1+1)


4 rounds (20 minute time cap)

400m run

15 Burpee Box Jump Overs 24"/20"

15 Ball Slams

EMOTM x10

Odd - 10 Strict Pull Ups

Even - 20 Push Ups


4 rounds, 3 minutes each

200m Run

10 Thrusters 95#/63#

20 Double Unders


Competitor

Back Squat 5x5 (+5lbs from last week)

Deficit Snatch Pulls 5x3 @ 115%

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