CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

**Don't forget tonight @ 7pm is the release of Open Workout 15.1**


SWOD

Weighted Pull Ups 5x5


WOD

EMOTM x12

Odd - 2 Power Snatches

Even - 40 Double Unders

Happy Birthday Josh!!!

SWOD

EMOTM for 10 minutes

Odd - Wall Balls  Rx'd (15)  Comp (20)

Even - Burpees  Rx'd (10)  Comp (15)

 

WOD

2 rounds for time:

25 Box Jumps 20"/16"

19 Overhead Squats 95#/65#

9 Chest 2 Bar Pull Ups

8 Clapping Push Ups

Last done on 2/25/14.

 

Additional

Row 250m, Rest 1 minute

Row 1000m, Rest 2 minutes

Row 250m, Rest 1 minute

Row 1000m

Keep all rounds at the pace you established Monday.


SWOD

Press 5,3,1+

Front Squat 5,3,1+


WOD

EMOTM x10

Odd - Power Clean + Thruster + Push Jerk + Split Jerk

Even - 5 Strict Toes to Bar (20 Sit Ups)

Open WOD 11.4

**With the 2015 Open starting this week, there will be a couple of schedule changes.**

**Friday will now be a "Skill Day." We will warm up as a class, however afterwards you can use the rest of class to work on skills or practice 15.1**

**Starting this Saturday and for the month of March we will no longer have Team Workouts, Open Gym, or Intro to CrossFit.**

 

SWOD

Back Squat 5,3,1+

(68,77,86%)


WOD

10 minute AMRAP

60 Bar Facing Burpees

30 Overhead Squats 120#/90#

10 Muscle Ups

Last done on 1/20/14.

 

Additional

4 rounds, rest 2 minutes between

500m Row  (find a consistent pace)

 

Romanian Deadlifts 4x15


Team Workout

9am - Team Workout

In teams of 3-4 complete the following

15 Minute AMRAP

10 Pull Ups

10 Squats

10 Push Ups

10 KB Swings 55#/35#

30 Double Unders


10am - Intro to CrossFit / Open Gym

Open WOD 13.4

SWOD

Front Squats 3,3,3+

(63,72,81%)


WOD

7 minute AMRAP

3,6,9,12,15,18,21

Clean & Jerk 135#/93#

Toes to Bar

Last done on 3/30/13.

 

Additional

Overhead Squat

5,5,5,5,5 (2 second pause at bottom)

Snatch Pull

5x3


Open WOD 13.3

SWOD

Hang Power Snatch

work up to a heavy triple


WOD

12 minute AMRAP

150 Wall Balls

90 Double Unders

30 Muscle Ups

Last done on 3/23/13.


MAKE EVERY REP COUNT. If your wall ball doesn't travel over the line, do the right thing and NO REP yourself.

SWOD

Press 3,3,3+  (63,72,81%)


WOD

21-18-15-12-9-6-3

Push Ups

Sit Ups

Double Unders


Additional

Split Jerk 3,3,3,3,3

(2 second pause in split)

Chinese Rows 3x10


BANGARANG

SWOD

Strict Handstand Push Ups 5x5

 

WOD - Borrowed from CFNE

21 Power Snatches 95#/63#

21 Burpees

21 Pull ups

15 Overhead Squats 95#/63#

15 Burpees

15 Pull ups

9 Squat Snatches 95#/63#

9 Burpees

9 Pull ups


 

Happy Belated Birthday Amber and Melissa!!!

SWOD

Back Squat 3,3,3+  (63,72,81%)


WOD

2 rounds for time

10 Chest to Bar Pull Ups

31 Goblet Squats 55#/35#

11 Kettlebell Swings 55#/35#

32 Overhead Lunges with KB (16 Left arm/16 Right arm)


Additional

4x10 Dumbbell Step Ups (10 with each leg)

4x10 Romanian Deadlifts

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