CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

HAPPY THANKSGIVING

** There will be an 8am Class ONLY! **


WOD

"FraserFroning VS World"

In Teams on 2.

Complete 10 rounds each.

50 Double Unders

15 Toes to Bar

5 Bench Press 225/155

*Complete full round then switch.


Linchpin WOD

SWOD

Back Squat 4x10 @ 55% of 1rm


WOD

With a 2 minute window complete the following.

400 meter Run

MAX Clean & Jerks 135#/93#

Rest 2 minutes.

Repeat until 30 Clean & Jerks are completed.


FRAN

SWOD

EMOTM x10

Odd - 40 Double Unders

Even - 2 Power Cleans Touch&Go


WOD

21-15-9

Thrusters 95#/63#

Pull Ups

Last done on 12/29/16.

 

EXTRA

5 Sets - 3 Power Cleans + 3 High Box Jumps

*You can drop the bar between cleans, after the cleans immediately transition into the box jumps.

*Rest as needed between sets.


SWOD

Bench Press 5,5,5,5,5


WOD

EMOTM x15

1) 200 meter Sprint

2) 20 Push Press 95#/63#

3) 20 Sit Ups

SCOOTER

8am - Mobility Class


9am - Team Workout

"Scooter"

On a 35 minute clock with a partner.

Complete as many rounds as possible in 30 minutes.

30 Double Unders

15 Pull Ups

15 Push Ups

100 Meter Sprint

Then, 5 minutes to find a 1 rep max partner deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.


WOD

15 minute Time Cap.

50 Calories Rowed

50 Wall Balls

30 Toes 2 Bar

30 Burpees

10 Ring Muscle Ups

100 Double Unders


EXTRA

Barbell Box Step Ups 4x10

Banded Good Mornings 3x20


WOD

Push Press 10,5,3,3,3

Front Squat 5,3,2,1,1,1,1

*Work up to a heavy set on each lift. Rest as needed between sets.


SWOD

EMOTM x12

Snatch Deadlift + Hang Snatch Pull + Hang Snatch + Overhead Squat  (1+2+1+1)

0-2:59 = 60% of 1 rep Max Snatch

3-5:59 = 65% of 1 rep Max Snatch

6-8:59 = 70% of 1 rep Max Snatch

9-12:00 = 75% of 1 rep Max Snatch

 

WOD

5 Rounds for time:

5 Deadlifts 315#/213#

5 Strict Deficit Handstand Push Ups 6"/0"

50 Double Unders


WOD

20 minute Time Cap.

1200 Meter Run

21 Clean & Jerks 95#/63#

800 Meter Run

15 Clean & Jerks 95#/63#

400 Meter Run

9 Clean & Jerks 95#/63#


EXTRA

Ring Support Holds 5x20 seconds

Banded Barbell Press 4x10


SWOD

EMOTM x12

Deadlift + Hang Clean Pull + Hang Power Clean + Jerk  (1+2+1+1)

0-2:59 = 60% of 1 rep Max Clean & Jerk

3-5:59 = 65% of 1 rep Max Clean & Jerk

6-8:59 = 70% of 1 rep Max Clean & Jerk

9-12:00 = 75% of 1 rep Max Clean & Jerk


WOD

EMOTM x18

1) 20 Wall Balls

2) 15 Pull Ups

3) Rest

 

EXTRA

AB Complex (10 V-Ups + 10 Hollow Rocks + 10 Second Hollow Hold) x5


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