CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Deadlift 5,5,5,5,5


10 min AMRAP

100m Sprint

40 Double Unders

10 Chest to Bar Pull Ups


Competitor

Muscle UP Transition Pull Thru  5x5

6x50m Sled Drags (medium weight/fast sprints)

Rest as Needed

NANCY

Split Jerk 3,3,3,3,3


5 rounds for time

400m run

15 Overhead Squats 95#/63#

Last done on 2/17/14.


Competitor

L-sit accumulate 2 minute hold

Handstand Walk Max Distance x3

Climbing Elizabeth

Back Squat 5,5,5,5,5


7 minute AMRAP

2,4,6,8,10,12,14...continue until time expires

Power Clean 135#/93#

Ring Dips


Competitor

3 Position Snatch 1,1,1,1,1

(Floor, Knee, Hip)

3 Position Clean 1,1,1,1,1

(Floor, Knee, Hip)

5x6 Strict Chest 2 Bar Pull Ups

Team Workout

9am - Team Workout

21-15-9

Overhead Lunges 45#/25#

Burpees

Med Ball Sit Ups 20#/14#  (ball must touch floor above head, and ankles while sitting up)

One Team Member at each station, teammates cannot rotate until ALL teammates finish their movement.


10am - Intro Class IS CANCELLED TODAY!!!

CINDY

Press 5,5,5

 

20 minute AMRAP:

5 Pull Ups

10 Push Ups

15 Squats

Last done 3/25/13.

 

Competitor

Strict HSPU from deficit 5x5 (rest as needed between sets)

Tabata Row 100m/80m*

*10 burpee penalty for each round not reaching target meters


Skill Day

Time to brush up on technique and work those weaknesses, because you can bet we will be testing them very SOON!

GOLDEN MILE

Deadlift 5,5,5

 

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

21-15-9

Box Jumps 24"/20"

Toes 2 Bar

 

Competitor

Muscle Up Transition pull thru 5x5 (do not let your hands pull away from your chest)

6x20m Sled Drags (heavy and fast)


Happy Birthday Elliott!!

Jerk 5,3,3,3,3

 

3 rounds

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.

 

Competitor

EMOTM x10

Odd - 10 Strict Ring Dips

Even - 40 Double Unders

10 Wall Climbs Nose & Toes (20 second hold)

or accumulate 1.5 minutes Freestanding Hold


KAREN

Back Squat 5,5,5

 

150 Wall Balls for time

Last done on 7/15/13.

 

Competitor

Power Snatch + Hang Power Snatch + Overhead Squat + Snatch Balance

5x(1+1+1+2)

Power Clean + Hang Power Clean + Front Squat + Jerk

5x(1+1+1+2)

5 rounds not for time:  5 Strict Pull Ups + 5 Chest 2 Bar

Team Workout

9am - Team Workout

80-60-40-20

Walking Lunges

Push Ups

Ball Slams

Double Unders

Begin with a 100m run, every 3 minutes perform another 100m run.


10am - Intro to CrossFit/CFBA Barbell

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