CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Delta Force

SWOD

Front Squat 5,3,1+  (68,77,86%)

On the last set push for MAX REPS!

 

WOD

21-15-9

Push Press 115#/80#

Knees to Elbows

KB Swings 55#/35#

Pull Ups

Last done on 1/9/13.

 

Additional

Deadlift 5,5,5,5,5


Death by Fran

SWOD

With a 10 minute time limit complete the following ladder. Each set of reps must be completed unbroken before moving on to the next.

10-20-30-40-50-40-30-20-10

Double Unders


WOD

EMOTM x15

Beast - 2 Thrusters 135#/93# + 2 Muscle Ups

RX'd - 2 Thrusters 115#/83# + 2 Chest to Bar Pull Ups

Scaled - 2 Thrusters 95#/63# + 2 Pull Ups

SWOD

Press 5,3,1+ (68,77,86%)


WOD

15 minute Time Cap

400m Run

21-15-9

Overhead Lunges 45#/25#

Push Ups with feet on plate

Double Unders

400m Run


Additional

Clean Deadlift + High Hang Clean + Clean

5x(1+1+1) @ 70%

Jerk

5x5 @ 70%

Happy Birthday Mike C!!!

SWOD

10 minute to establish a 3 rep MAX

Power Clean (touch & go)


WOD

12 minute AMRAP

7 Hang Power Cleans 135#/93#

7 Front Squats

7 Burpees over the bar

Last done on 1/27/14.


SWOD

Back Squat 5,3,1+  (68,77,86%)

On the last set push for MAX REPS!


WOD

20 minute time Cap.

Buy In 800m run

3 rounds

5 Squat Cleans 185#/133#

10 Deficit Handstand Push Ups  6"/3"

15 Toes 2 Bar

Cash Out 800m run

 

Additional

Snatch Deadlift + High Hang Snatch + Snatch

5x(1+1+1) @ 70%

Snatch Push Press

5x5 @ 70%


Team Workout

9am - Team Workout

In teams of 2 complete the following.

40 Chest 2 Bar Pull Ups

20 Burpee Box Jump Overs 24"/20"

20 Snatches 135#/93#

20 Burpee Box Jump Overs

20 Clean and Jerks 135#/93#

20 Burpee Box Jump Overs

20 Thrusters 135#/93#

20 Burpee Box Jump Overs

40 Chest 2 Bar Pull Ups


10am - Intro to CrossFit / Open Gym

GRANNIE

SWOD

Press 3,3,3+  (63,72,81%)


WOD

10 Clean & Jerks 135#/95#

50 Double Unders

50 Sit Ups

8 Clean & Jerks

40 Double Unders

40 Sit Ups

6 Clean & Jerks

30 Double Unders

30 Sit Ups

4 Clean & Jerks

20 Double Unders

20 Sit Ups

2 Clean & Jerks

10 Double Unders

10 Sit Ups

Last done on 10/18/13.


SWOD

Tabata Holds

Back Extension/Superman

Hollow Body

Alternate between the two holds for a total of 16 rounds.


WOD

4 rounds for time

5 Deadlifts 275/185

20 Push Ups

SWOD

Front Squat 3,3,3+ (63, 72, 81%)

On the last set push for MAX REPS!

 

WOD

12 minute AMRAP

3,6,9,12,15,18,21....increasing by 3s until time expires

Kettlebell Swings 55#/35#

Toes 2 Bar

Burpees


Additional

Tall Clean 5x3

Clean + Jerk

2 @ 65%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 3x1 @ 90%

Clean Pull

2x3 @ 95%, 3x3 @ 100%


Beast Builder v1

SWOD

Beast Builder v1 (borrowed from CFNE)

EMOTM x7 minutes

7 Unbroken Hang Squat Cleans + 1 Jerk, 185#/135#

6 Unbroken Hang Squat Cleans + 2 Unbroken Jerks, 185#/135#

5 Unbroken Hang Squat Cleans + 3 Unbroken Jerks, 185#/135#

4 Unbroken Hang Squat Cleans + 4 Unbroken Jerks, 185#/135#

3 Unbroken Hang Squat Cleans + 5 Unbroken Jerks, 185#/135#

2 Unbroken Hang Squat Cleans + 6 Unbroken Jerks, 185#/135#

1 Hang Squat Clean + 7 Unbroken Jerks, 185#/135#

*SCALE AS NEEDED*

 

WOD

15 minute time CAP.

400m Run

50 Double Unders

25 Wall Balls

40 Double Unders

20 Wall Balls

30 Double Unders

15 Wall Balls

20 Double Unders

10 Wall Balls

10 Double Unders

5 Wall Balls

400m Run


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