CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

NICOLE

SWOD

Back Squat  8x1 @ 85%

 

WOD

20 min AMRAP

400m run

Max Pull Ups

Last done on 4/29/15.

 

EXTRA

Strict HSPU (Wall Climb) 5x3


LEGS OF STEEL II

WOD

3 rounds for time:

400 meter Run

20 Box Jumps 24"/20"

20 Burpees

20 Jumping Squats (full squat then jump to 12" target)

20 Walking Lunges

20 Wall Balls

Last done on 10/25/13.


SWAGGER

SWOD

Bench Press 4x6 @ 75%


WOD

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings 70#/55#

100 meter Sprint

Last done on 9/17/15.


EXTRA

Back Squat 4x6 @ 75%


SWOD

EMOTM x10

Odd - 5 Muscle Ups/Chest to Bar Pull Ups  (focus on linking with no extra swing)

Even - 1 Hang Squat Snatch  (building in weight)


WOD

30 Thrusters 135#/93#


EXTRA

DB Rows 3x10-15

Strict Ring Dips 4x8

GHD Sit Ups/Weighted Sit Ups x50


SWOD

Back Squat 4x10 @ 55%


WOD

15 minute AMRAP

400 meter Run

3 Rope Climbs

12 Push Ups

24 Squats


EXTRA

Press 8x1 @ 75%

Snatch Pull 3x3 @ 95%


2010 CrossFit Games Affiliate Cup Event 3

9am - Team Workout

In Teams of 2-4 complete the following.

2 rounds for time.

300 meter Run (We will just round it up to 400m....because that's how we roll)

15 Box Jump Overs 24"/20"

15 DB Squat Cleans 45#/25#

30 Double Unders

15 Hand Release Push Ups

15 Sit Ups with 45#/25# plate

30 yard Lunges

*This is done in FOLLOW the LEADER fashion. You cannot start the next station until the teammate in front of you finishes their station.

*You cannot start the second run until ALL members have finished the lunges.

 

10am - Open Gym


FRAN

SWOD

Deadlift 5,5,5  (30,40,50%)

Bench Press 5,5,5  (30,40,50%)


WOD

2012 CrossFit Games Event 14

21-15-9

Thrusters 95#/65#

Pull Ups

Last done on 3/3/16.


2013 CrossFit Games Event 6

WOD

2013 CrossFit Games Event 6

"Naughty Nancy"

20min Time Cap

4 Rounds for time

600m Run

25 OHS 140/93#

2014 CrossFit Games Event 6

SWOD

Push Press 5,5,5  (30,40,50%)

Back Squat 5,5,5  (30,40,50%)

 

WOD

21 (8,7,6) - 15 (6,5,4) - 9 (4,3,2)

Deadlifts, Power Clean, Power Snatch  155#/115#

Pull Ups, Chest 2 Bar Pull Ups, Bar Muscle Ups

Last done on 3/1/16.


2010 CrossFit Games Event 6

SWOD

Strict Pull Ups 3x3

Strict Dips 3x5


WOD

12 minute Time Cap

7 rounds

3 Cleans 205#/135#

4 Handstand Push Ups (Rings/3" deficit)

*If you have never tried Ring HSPU....have a spotter help you!

**If you can't do HSPU on the wall and you ask me about doing them on the rings....be prepared for "THE LOOK". And maybe a throat punch! Hahaha

*PS  fast forward to 44:00 and you can see how much Ben Smith has changed over the last 6 years.

Page 1 of 168

Start
Prev
1

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit