CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CINDY

WOD

20 minute AMRAP:

5 Pull Ups

10 Push Ups

15 Squats

Last done 7/25/14.


LEG WORK

WOD

1200m run, 10 Overhead Lunges 45#/25#, 120 Double Unders

800m run, 20 Overhead Lunges 45#/25#, 90 Double Unders

400m run, 30 Overhead Lunges 45#/25#, 60 Double Unders

200m run, 40 Overhead Lunges 45#/25#, 30 Double Unders

Last done on 6/18/12.

 

EXTRA

Snatch Deadlift + High Hang Snatch - (3+1)x5


Team Workout

9am - Team Workout

In Teams of 4 complete the following work. Must work as a pair, one pair works while one pair rests.

20 minute AMRAP

100 Synchronized Dumbbell Snatches 50#/35#

80 Synchronized Toes 2 Bar

60 Syncronized Dumbbell Overhead Squats 50#/35#

Using 1 rower, Row for MAX Calories in remaining time.


10am - Olympic Lifting Class


KALSU

WOD

RX'd

100 Thrusters 135#/93#

*Start the workout with 5 burpees then perform Max Thrusters, at the top of every minute perform 5 burpees until 100 Thrusters are completed.


SCALED

100 Thrusters 95#/63#

*Start the workout with 3 burpees then perform Max Thrusters, at the top of every minute perform 3 burpees until 100 Thrusters are completed.

WOD

EMOTM x24

1) 50 Double Unders

2) 10 Handstand Push Ups

3) 20 Sit Ups

4) 40ft Plate Push 45#/25#

*MAX distance plate push on last round.


GRACE

WOD

30 Clean and Jerks 135#/93#

Last done on 1/21/16.


EXTRA

Strict Pull Ups 5x5

Single Leg Romanian Deadlifts 4x10


Prefontaine

WOD

1600m run

100 Push-ups

800m run

50 Push-ups

400m run

25 Push-ups

Last done on 10/3/11

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more." - Steve Prefontaine

EXTRA
100 V-Ups
100 Back Extensions

WOD

With a 23 minute running clock complete the following:

0-10 minutes:

1600 meter Run, then MAX Muscle Ups

10-13 minutes:

REST

13-23 minutes:

1600 meter Row, then MAX Pistols


EXTRA

6 sets, 3 Position Snatch (Hip, Knee, Floor)

Team Workout

9am - Team Workout

In Teams of 3 complete the following:

2400 meter Row (switch every 200 meters)

100 Dumbbell Deadlifts 53#/35# (both heads on each dumbbell must touch the ground)

1800 meter Row (switch every 200 meters)

100 Dumbbell Hang Squat Cleans 50#/35#

1200 meter Row (switch every 200 meters)

100 Dumbbell Push Press 50#/35#


10am - Intro to CrossFit / Olympic Lifting


Fran Gone Mad

WOD

AMRAP in 12 minutes:

2,4,6,8,10,12,14....Continue adding 2 reps each round until time expires

Chest to Bar Pull Ups

Overhead Squats 95#/63#


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