CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Happy Birthday Sandy!!!

SWOD

Deadlift 5,3,2,1,1,1,1,1


WOD

4 Rounds for time:

5 Box Jump Overs 24"/20"

4 Front Squats 155#/105#

9 Bar Facing Burpees

Finish each round with a 400m run.

Last done on 9/4/14.


Linchpin Test #2

Monday September 7th (Labor Day) we will only have the 10am class, all other classes will be cancelled.

SWOD

Bench Press 5,3,2,1,1,1,1,1


WOD

3 rounds for time:

5 Muscle Ups

10 Squat Cleans 135#/93#

20 Box Jumps 24"/20"


Monday September 7th (Labor Day) we will only have the 10am class, all other classes will be cancelled.

 

SWOD

Back Squat 5,3,2,1,1,1,1,1


WOD

EMOTM x15

Minute 1) 20 Wall Balls

Minute 2) 40 Double Unders

Minute 3) 10 Burpees to 6" Target (both hands must touch)

*MAX burpees on last round

I am CrossFit

SWOD

Press 5,3,2,1,1,1,1,1


WOD

3 rounds for time

400m run

15 Pull Ups

7 Hang Power Cleans 135#/93#

Last done on 10/24/14.


Happy Birthday Keaton!!!

SWOD

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

Work up to a heavy single.

 

WOD

8 rounds

3 Rolling Wall Balls

12 Med Ball Sit Ups

1 Lap with Med Ball (each lap is 200m)


Team Workout

9am - Team Workout

80-60-40-20

Calories Rowed

Push Ups

Med Ball Cleans


10am - Olympic Lifting

*Tall Snatch 3,3,3,3,3 (demo)

*Tall Clean 3,3,3,3,3 (demo)

Snatch Balance 3,3,3,3,3  (40,45,50,55,60%)


*Focus on speed pulling under the bar.


Drag Race

SWOD

Max Distance Broad Jump (No more than 5 attempts)

Deadlifts 5,5,5  (30,40,50%)


WOD

400m Tire Drag 45#/25#

Rest 2 minutes.

5x100m Sprints, rest 1 minute between efforts.

SWOD

Weighted Pull Up - work up to a 1 REP MAX


WOD

3 rounds. NOT FOR TIME.

10 Turkish Get Ups (choose your weight)

10 Kettlebell Windmills

10 Ab Roll Outs

10 Floor Wipers 135#/93#

Wheezy

SWOD

Clean & Jerk 3,2,1,1,1,1,1

(Properly warm up and work up to a HEAVY SINGLE. No More Than 5 ATTEMPTS!)

Back Squats 5,5,5  (30,40,50%)

 

WOD

20 Burpees

20 Kettlebell Swings 55#/35#

60 Double Unders

15 Burpees

15 Kettlebell Swings 55#/35#

45 Double Unders

10 Burpees

10 Kettlebell Swings 55#/35#

30 Double Unders

Last done on 11/26/14.


Row Your Boat

SWOD

Snatch 3,2,1,1,1,1,1

Properly warm up and work up to a HEAVY SINGLE. (No More Than 5 ATTEMPTS!)


WOD

5x500m Row

Rest as needed between efforts. Time each round seperately.


Page 1 of 141

Start
Prev
1

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