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 2 complete the following:

20 minute AMRAP

Monostructural, Weightlifting, Gymnastics

Monostructural, Weightlifting, Gymnastics

Monostructural, Weightlifting, Gymnastics

Monostructural, Weightlifting, Gymnastics


2018 Master/Teen Event 3 "Doubles and Oly"

SWOD

EMOTM x10

1 Hang Power Snatch + 1 Hang Snatch


WOD

RX'D

50 Double Unders

5 Squat Snatches 185#/133#

50 Double Unders

4 Squat Snatches 205#/143#

50 Double Unders

3 Squat Snatches 225#/153#

50 Double Unders

2 Squat Snatches 245#/163#

SWOD

EMOTM x10

Odd - 1 Kip Swing + 1 Bar Muscle Up + 1 Kip Swing + 1 Chest to Bar Pull Up

Even - 20 Second Free Standing Handstand Hold


WOD

21-18-15-12-9-6-3

Calories Rowed

Sit Ups

Box Jump Overs 24"/20"


GYMNAST JACKED

SWOD

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

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


WOD

15 Minute Time Cap:

RX'D

10 rounds for time:

10 Ring Push Ups

10 Ring Rows (Feet elevated on box same height as rings)

INTERMEDIATE

10 rounds for time:

7 Push Ups

7 Ring Rows (Rings at waist height)

BEGINNER

10 rounds for time:

5 Knee Push Ups

5 Ring Rows (Rings at arm pit height)


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 12/11/17.


SWOD

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

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


WOD

7 Minute AMRAP

2,4,6,8,10,12...(continue in this pattern until time expires.)

RX'D

Right Arm Single Dumbbell Overhead Lunges 50#/35#

Strict Pull Ups

Left Arm Single Dumbbell Overhead Lunges 50#/35#

Burpees

INTERMEDIATE

Right Arm Single Dumbbell Overhead Lunges 35#/20#

Ring Rows

Left Arm Single Dumbbell Overhead Lunges 35#/20#

Burpees

BEGINNER

Walking Lunges

Ring Rows

Burpees


2018 Team Event #2 - The 30s

9am - Team Workout

In Teams of 2 Complete the following:

30 Synchronized Ring/Bar Muscle Ups

30  Back Squats 275#/205#

30 Shoulder to Overhead 205#/135#

30 Box Jump Overs 42"/36"


SWOD

EMOTM x10

1 Hang Power Snatch + 1 Overhead Squat @ 60% of Max Snatch


WOD

RX'D

Every Minute On the Minute

10 Burpees

MAX Overhead Squats 155#/103#

*Continue in this fashion until you complete 30 Overhead Squats.

INTERMEDIATE

Every Minute On the Minute

10 Burpees

MAX Overhead Squats 135#/83#

*Continue in this fashion until you complete 30 Overhead Squats.

BEGINNER

Every Minute On the Minute

8 Burpees

MAX Overhead Squats 95#/63#

*Continue in this fashion until you complete 30 Overhead Squats.

SWOD

EMOTM x10

Odd - 10/7 Calorie Row

Even - 40ft Handstand Walk (sub with 20-30 second hold)


WOD

RX'D

15 Minute AMRAP

500 Meter Row

400 Meter Run

40ft Farmer Carry Walking Dumbbell Lunge 50#/35#

INTERMEDIATE

15 Minute AMRAP

400 Meter Row

300 Meter Run

40ft Farmer Carry Walking Dumbbell Lunge 35#/20#

BEGINNER

15 Minute AMRAP

350 Meter Row

300 Meter Run

40ft Walking Lunges

Complex Fran

SWOD

Bench Press 5,5,5,5+ (50,65,70,75%)

Deadlift 5,5,5,5+ (50,65,70,75%)

 

WOD

7 Bar Muscle Ups + 7 Chest to Bar Pull Ups + 7 Pull Ups

21 Thrusters 85#/53#

5 Bar Muscle Ups + 5 Chest to Bar Pull Ups + 5 Pull Ups

15 Thrusters 85#/53#

3 Bar Muscle Ups + 3 Chest to Bar Pull Ups + 3 Pull Ups

9 Thrusters 85#/53#



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