CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CompTrain WOD

SWOD

Overhead Squats 4x6 Across


WOD

30 Power Cleans 225/153#

30 Burpees Over Barbell

30 Calorie Row or 400m Run

SWOD

Close Grip Bench Press 8,8,8

Strict Pull Ups 3xME  (Max Effort)


WOD

10-8-6-4 Renegade Rows 40#/25#

20-16-12-8 Pistols (alternating)

SWOD

Front Squats  4x6  (same weight across all sets)


WOD

EMOTM x20

0-5 - 10 Dumbbell Snatches Alternating 55#/35#

6-10 - 15 V-Ups

11-15 - 40 Double Unders

16-20 - 100 meter Sprints


WOD

15 Squat Cleans 155#/103#

30 Toes to Bar

30 Box Jumps 24"/20"

15/10 Muscle Ups

30 Dumbbell Push Press 40#/25#

30 Double Unders

15 Thrusters 135#/93#

30 Pull Ups

30 Burpees

300 ft Overhead Lunges 45#/25#

*Load up 1 Barbell, for the lunges you must use a weight from your barbell.


Running Grace

SWOD

Back Squats 4x6

*Same Weight Across All Sets


WOD

3 rounds for time:

400 meter Run

10 Clean & Jerks 135#/93#

Last done on 4/21/16.


Team Workout

9am - Team Workout

In Teams complete the following. One partner completes an entire round before switching.

12 minute AMRAP

10/7 Calories Rowed

10 Hang Power Cleans 95#/63#

10 Shoulder 2 Overhead 95#/63#

Rest 2 minutes, Then 12 minute AMRAP

10/7 Calories Rowed

10 KB Swings

20 Double Unders


SWOD

EMOTM x 10

Odd - 5 Strict Handstand Push Ups

Even - 5 Burpee Box Jump Overs 30"/24"


WOD

4 Rounds for time

800m Run

4 Rope Climbs

40 feet DB Lunges 55/35#

Death by Hang Squat Cleans

SWOD

With a 10 minute time limit complete the following in UNBROKEN sets.

Double Unders

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


WOD

Hang Squat Clean 155#/103#

On the 1st minute perform 1 Hang Squat Clean, 2nd minute perform 2 Hang Squat Cleans, 3rd Minute perform 3 Hang Squat Cleans.....

Continue in this pattern until you can no longer perform the given reps within a minute.


Bergeron Beep Test

SWOD

Snatch Balance 5x3

 

WOD (courtesy of Ben Bergeron)

“Bergeron Beep Test”
EMOM for as long as possible…

7 Thrusters, 75/55
7 Pull ups
7 Burpees

Last done on 10/30/15

Benchmarks*

Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+

*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.


FIGHT GONE BAD

3 rounds, score is total reps. Perform max reps at each station for 1 minute. On the call of rotate, immediately move to the next station. Rest 1 minute between rounds.

Wall Ball

Sumo-Deadlift High Pull 75/45#

Box Jump 20"/16"

Push Press 75/45#

Calories Rowed


Last done 11/3/15.


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