CrossFit BA

2268 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Skill Day

My favorite day of the week. Time to work on weaknesses and mobility.

"Any strength a person may have, is just a strength waiting to happen." - Sharon Fletcher

Sprints Galore

Deadlift 5,5,5+  (65,75,85%)


Tabata - 8 rounds of 20 seconds work followed by 10 seconds rest. Score is lowest reps achieved in a round.

Double Unders

Sit Ups


For each Sprint you will have an allotted amount of time to finish the given distance. Rest the remainder of allotted time.

400m - 3 minutes

200m - 2 minutes

100m - 1 minute

200m - 2 minutes

400m - 3 minutes

Bench Press 5,5,5+  (65,75,85%)


EMOTM 10 minutes

Odd - 5 Push Press (90% of press)

Even - 10 Supine Ring Rows


8 minute AMRAP

200m Sprint

9 Deadlifts 135#/93#

6 Hang Power Cleans

3 Push Press

Happy Birthday Felicia!!!

Back Squat 5,5,5+  (65,75,85%)


EMOTM 8 minutes

3 Power Clean & Jerks (70-80%)


14 minute AMRAP

4 Burpees

19 Wall Balls

80' Walking Lunges

Team Workout

9am - Team Workout

20 minute AMRAP

400m run

50 Overhead Lunges 45#/25#

40 Toes 2 Bar


10am - Intro to CrossFit/CFBA Barbell

ELIZABETH

Press 5,5,5  (40,50,60%)


21-15-9

Clean 135#/95#

Ring Dips

Last done on 7/16/13.

Skill Day

Take full advantage of Skill Days by working on technique and mobility. Or make up a WOD that you missed earlier in the week.

Back Squat 5,5,5  (40,50,60%)


EMOTM x10

Odd - 4 Pause Front Squats (2 second pause) @ 60% of C&J

Even - 4 Broad Jumps MAX DISTANCE


4 rounds, begin a new round every 2 minutes

100m Sprint

20 Squats

15 Push Ups

Bench Press 5,5,5  (40,50,60%)


EMOTM x10

Odd - 4 Dumbbell Press (moderate weight)

Even - 5 Strict Pull Ups


AMRAP 10 minutes

5 KB Thrusters Left Arm 55#/35#

20 Double Unders

5 KB Thrusters Right Arm 55#/35#

20 Double Unders


Deadlift 5,5,5  (40,50,60%)


EMOTM x10

Odd - 6 Front Rack Lunges @ 60% of Clean&Jerk

Even - 4 Power Cleans @ 60%


9 minute AMRAP

10 Wall Balls

10 Toes 2 Bar

Every 90 seconds perform 5 Burpees*

*Start and Finish with 5 burpees

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