CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

8am - Cardiovascular Threshold Training Class

2 rounds. Perform one round running and the other on the rower.

:10 ON, :10  OFF

:20 ON, :20 OFF

:30 ON, :30 OFF

:40 ON, :40 OFF

:50 ON, :50 OFF

1:00 ON, 1:00 OFF

REST 2:00.

1:00 ON, 1:00 OFF

:50 ON, :50 OFF

:40 ON, :40 OFF

:30 ON, :30 OFF

:20 ON, :20 OFF

:10 ON, :10 OFF

REST 2:30.


9am - Team Workout

KO in the OK  WOD# 1

15 minute Time Cap

MEN - 12 Rope Climbs

60 Toes 2 Bar

80 Shoulder to Overhead 95#

200 Double Unders

WOMEN - 9 Rope Climbs

60 Toes to Bar

80 Shoulder to Overhead 65#

200 Double Unders


 

Pound for Pound

SWOD

EMOTM x10

Odd - 5 Box Jumps

Even - 5 Strict Handstand Push Ups


WOD

5 Rounds, Rest 2 minutes between each round.

5 Bodyweight Squat Clean and Jerks

100 Meter Sprint

*Time each round separately.

Last done on 1/21/13.

 

The goal of today's SWOD is to focus on an explosive jump for the Box Jumps, then on the Handstand Push Ups focus on upper body power production. Keep the core tight and use plates to create a deficit if possible.

During the WOD you should be going HARD! Push your pace on the sprint and blast through the clean and jerks. Each round is timed separately, you will have a drop off in performance and that is fine. The goal for today is to be able to push yourself on the run and cleans even when your brain is telling you to slow down. Each round should be under 3 minutes!!!


thursday20171214

SWOD

EMOTM x12

Odd - 50 Double Unders

Even - 5 Muscle Ups


WOD

21-15-9

Dumbbell Snatches Alternating 50#/35#

Toes to Bar


MICHAEL

SWOD

Tabata Push Ups

8 rounds of 20 seconds of work followed by 10 seconds of rest.


WOD

3 rounds for time:

800 meter Run

50 Back Extensions

50 Sit Ups

Last done on 2/13/17.


In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.

He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.


Hell's Half Acre WOD #2

SWOD

Every 2 minutes x6

Snatch Pull + Hang Power Snatch + Snatch Push Press + Snatch Balance (1+1+3+1)


WOD

50 Chest to Bar Pull Ups

50 Burpees


BIG CLEAN COMPLEX

WOD - Courtesy of CrossFit New England

6 sets, No Dropping the bar until set is complete, REST AS NEEDED BETWEEN SETS.

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

*High Hang = Pockets

*Hang = Knees

**And YES ALL CLEANS ARE FULL SQUATS!

Last done on 9/15/17.


Team Workout

8am - Cardiovascular Threshold Training Class


9am - Team Workout

In teams of 3 complete the following.

25 Minute AMRAP

9 Deadlifts 155#/103#

6 Hang Power Cleans 155#/103#

3 Shoulder to Overhead 155#/103#

6 Bar Facing Burpees

*Complete 1 full round then tag in the next teammate.

WOD

800 Meter Run

30 Wall Balls

30 Pull Ups

30 Burpees

50 Calories Rowed

30 Burpees

30 Pull Ups

30 Wall Balls

800 Meter Run


SWOD

Every 2 minutes x5

3 Position Snatch (Floor, Knee, Hip)


WOD

EMOTM x18

1) 15 Kettlebell Swings 55#/35#

2) 10 Strict Handstand Push Ups

3) 10 Box Jumps 24"/20"


SWOD

Bench Press 5,5,5,5,5 (add 5# to last week)


WOD

With a continuosly running clock.

Run 1 Mile

Then with a 10 minute clock, spend 2 minutes at each station accumulating MAX reps.

Calories Rowed

Dumbbell Thrusters 30#/20#

Medicine Ball Clean 20#/14#

Double Unders

Pull Ups

*You will have 6 scores for the workout.

Your 1 mile time, and reps completed at each station.


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