CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Track Star Helen

WOD

5 rounds, 4 minutes each.

400 meter Run

21 Kettlebell Swings 53#/35#

12 Pull Ups

* On last round complete MAX V-ups with any time remaining after the pull ups.

**Score is slowest completed round, and number of v-ups completed.

CrossFit Games Open 13.1

Open WOD 13.1
17 minute AMRAP of:
RX'D

40 Burpees 
30 Snatch, 75 / 45 lbs 
30 Burpees
30 Snatch, 135 / 75 lbs 
20 Burpees
30 Snatch, 165 / 100 lbs 
10 burpees
Max rep Snatch, 210 / 120 lbs

SCALED

40 Burpees 
30 Snatch, 45 / 35 lbs 
30 Burpees
30 Snatch, 75 / 45 lbs 
20 Burpees
30 Snatch, 95 / 65 lbs 
10 burpees
Max rep Snatch, 135 / 95 lbs

Last done on 3/9/13.


Team Workout

9am - Team Workout

In teams of 3 complete the following.

20 minute AMRAP

50 Clean & Jerks 115#/73#

50 Chest to Bar Pull Ups

40 Box Jumps 24"/20"

40 Kettlebell Swings 53#/35#

30 Overhead Squats 115#/73#

30 Pull Ups

20 Thrusters 115#/73#

20 V-ups

10 Squat Snatches 115#/73#

*As a team two people work on the reps while the other teammate rows for meters. However Every Minute on the Minute the person rowing must switch with another teammate.


10am - Olympic Lifting


CrossFit Games Open 16.3

SWOD

EMOTM x9

0-3 minutes: 3 Back Squats @ 66%

4-6 minutes: 3 Back Squats @ 71%

7-9 minutes: 3 Back Squats @ 76%

 

WOD

7 Minute AMRAP

RX'D

10 Power Snatches 75/55#

3 Bar Muscle Ups

Scaled

10 Power Cleans 45/35#

10 Jumping C2B Pullups

Last done on 3/11/16.


WOD

Every 3 minutes for 6 rounds complete the following.

400 meter Run

10 Burpees

20 Double Unders

*Score is your slowest round and number of completed rounds.


Heavy Grace

WOD

10 minute Time Cap

30 Clean and Jerks 185#/113#


Open WOD 15.3

WOD

14 Minute AMRAP

RX'D

7 Muscle Ups

50 Wall Balls 20/14 to 10/9ft target

100 Double Unders

Scaled

50 Wall Balls 20/10 to 9ft target

200 Singles

Last done on 3/14/15.


Bear Complex

5 Rounds NOT for time: Post loads used for each round.

*Each round consists of 7 sets of the following. The bar cannot touch the ground other than a quick touch to start the next power clean.

Complete 7 sets of the following sequence, rest as needed between rounds.

Power Clean

Front Squat

Push Press

Back Squat

Push Press

*Combination movments are ok (ie squat clean + thruster + back thruster)

Post loads to comments. Last done on 7/8/16.


Team Workout

9am - Team Workout

"Follow the Leader"

In teams of 3 complete the following. ALL team members must complete set 1 before moving on to set 2.

20 minute AMRAP

Set 1: 500 meter Row, 40 Burpees to Plate, 30 Wall Balls

Set 2: 15 Thrusters 95#/63#, 15 Chest to Bar Pull Ups, 30 Double Unders

*MAX Power Snatches 95#/63#

(Once ALL team members complete Set 2 then teammates accumulate as many power snatches as possible with time remaining.)

 

10am - Olympic Lifting


BUN BURNER

SWOD

EMOTM x9

0-3 minutes: 3 Back Squats @ 63%

4-6 minutes: 3 Back Squats @ 68%

7-9 minutes: 3 Back Squats @ 73%


WOD

12 minute AMRAP

5 Right Arm Kettlebell Cleans 55#/35#

5 Right Leg Front Rack KB Lunges

5 Left Arm Kettlebell Cleans 55#/35#

5 Left Leg Front Rack KB Lunges

4x30ft Shuttle Run


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