CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

9am - Team Workout

In Teams of 3 complete the following.

15 minute AMRAP

200/170 meter Row

10 Med Ball Cleans

Rest 2 minutes, then 15 minute AMRAP.

200/170 meter Row

10 Alternating DB Snatches 50#/35#


10am - Open Gym


BETSY

SWOD

Deadlift 5,3,1,1,1,1  (60,70,75,80,85,90%)

Dumbbell Rows 4x10


WOD

21-15-9

Sumo-deadlift High Pull  95#/63#

Ring Dips

Last done on 9/24/15.


Burpee Joy

SWOD

EMOTM x8

Kipping Swing + Toes 2 Bar + Bar Muscle Up (3+2+1)


WOD

15 minute Time Cap.

20 Bar Facing Burpees, 10 Clean & Jerks 135#/93#

16 Bar Facing Burpees, 8 Clean & Jerks 155#/103#

12 Bar Facing Burpees, 6 Clean & Jerks 185#/123#

8 Bar Facing Burpees, 4 Clean & Jerks 205#/133#

4 Bar Facing Burpees, 2 Clean & Jerks 225#/153#


Roaming Diane

SWOD

Front Squat 5,3,1,1,1,1  (60,70,75,80,85,90%)

Bench Press 5,3,1,1,1,1  (60,70,75,80,85,90%)


WOD

21-15-9

Deadlifts 225#/153#

Handstand Walk for meters  (68ft, 49ft, 30ft)

*Substitute Wall Climbs (12/8/4) if you cannot do Handstand Walks.

Last done on 12/7/11.


SWOD

EMOTM x12

1) 2 Position Snatch (Floor, Knee)

2) 3 Muscle Ups (C2B, Kipping Swings)


WOD

15 minute CAP.

400m Run, 10 Overhead Lunges 45#/25#, 10 Sit Ups

400m Run, 20 Overhead Lunges 45#/25#, 20 Sit Ups

400m Run, 30 Overhead Lunges 45#/25#, 30 Sit Ups

Wheezy

SWOD

Back Squat 5,3,1,1,1,1 (60,70,75,80,85,90%)

Press 5,3,1,1,1,1 (60,70,75,80,85,90%)


WOD

20 Burpees

20 Kettlebell Swings 55#/35#

60 Double Unders

15 Burpees

15 Kettlebell Swings

45 Double Unders

10 Burpees

10 Kettlebell Swings

30 Double Unders

Last done on 8/26/15.


 

Team Workout

9am - Team Workout

In Teams of 2 complete the following.

2000 meter Row (switch every 200 meters)

12 Rope Climbs

400 meter Run with 40#/25# Dumbbell

30 Burpee Power Cleans 40#/25#

400 meter Run with 40#/25# Dumbbell

12 Rope Climbs

2000 meter Row (switch every 200 meters)


10am - Open Gym


SWOD

Deadlift 3,3,3,3 (65,70,75,80%)

Weighted Pull Ups 5,5,5,5 (Or work on negatives)

 

WOD

10 minute AMRAP

10 Hang Power Cleans 95#/63#

10 Shoulder to Overhead 95#/63#

20 V-Ups


Shankle Complex

SWOD

EMOTM x8

RX - 3 Kipping Swings + 2 Toes to Rings + 1 Ring Muscle Up

Scaled 1 - 3 Kipping Swings + 2 Toes to Bar + 1 Pull Up

Scaled 2 - 3 Kipping Swings + 1 Toes to Bar

Scaled 3 - 3 Kipping Swings

*The point of this complex is to focus on a tight ARCH/HOLLOW on all kipping movements.
*If you cannot LINK T2B DO NOT add on additional swings....doing so may result in a throat punch from your coach!


WOD

10 Sets of the Shankle Complex, Really focus on dialing in that technique. Make the last set look better than the first.

Deadlift + Hang Clean Pull + Hang Clean + Split Jerk  (1+3+1+2)

Last done on 6/1/17.


KAREN

SWOD

Front Squat 3,3,3,3 (65,70,75,80%)

Bench Press 3,3,3,3 (65,70,75,80%)


WOD

150 Wall Balls

Last done on 1/19/16.


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