CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

MEGALODON

WOD

Teams of 2 complete the following.

Switch after each completed round. (3 rounds each)

6 Rounds for time:

12 Box Jumps 30"/24"

21 Dumbbell Front Squats 50#/35#

500 Meter Row


LOW KEY

WOD

12 minute AMRAP

9 Burpee Pull Ups

18 Alternating Dumbbell Snatches 50#/35#

27 Sit Ups

Mind Boggler

9am - Team Workout

20 minute AMRAP:

In Teams of two compete the following, switching turns after each completed round.

7 Squat Clean Thrusters 115#/80#

200 meter Run

 

Open Workout 19.4

WOD

Complete the following for time.

3 Rounds of:

10 Power Snatches 95#/65#

12 Bar Facing Burpees

Then Rest 3 minutes, then 3 Rounds of:

10 Bar Muscle Ups

12 Bar Facing Burpees

12 Minute TIME CAP.


SKILL DAY

With the release of Open Workout 19.4 tonight, today's format will give you a chance to work on skills or progressions of weaknesses that might trip you up during this years Open. For the next 2 weeks use Thursday's as a chance to work on and hone those skills.


EMOTM x20

Odd - Movement #1

Even - Movement #2

JACQUELYN

SWOD

Back Squat

Build to a heavy set of 5.


WOD

1000 Meter Row

50 Wall Balls 20#/14#

30 Toes to Bar

BEDTIME

WOD

Every 5 minutes for 5 rounds:

15 Lateral Burpees over the Barbell

12 Deadlift 155#/105#

9 Hang Power Cleans 155#/105#

6 Push Jerks 155#/105#

CINDY

WOD

20 minute AMRAP:

5 Pull Ups

10 Push Ups

15 Squats

Last done 8/22/17.

 

Or Redo of 19.3

200ft Overhead DB Lunge 50#/35#

50 DB Box Step Ups 24"/20"

50 Strict Handstand Push Ups

200ft Handstand Walk

BIKE DROP

9am - Team Workout

Teams of 3 with a 30:00 minute Time Cap:

60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters 75#/55#

60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters 95#/65#

60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters 115#/80#

60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters 135#/95#

60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters 155#/105#

Open Workout 19.3

WOD

For Time:

Time Cap 10 minutes.

200ft Dumbbell Overhead Walking Lunge

50 Dumbbell Box Step-ups

50 Strict Handstand Push Ups

200ft Handstand Walk

Men - 50# Dumbbell / 24" Box

Women - 35# Dumbbell / 20" Box


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