CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Balls of Fury

Front Squat 5,5,5

 

21-15-9

Wall Balls

Toes 2 Bar

Last done on 2/5/14.

 

Rest 2 minutes, then perform the following.

2 minutes Max Wall Balls

Rest 1 minute then.

2 minutes Max Burpees


Happy Birthday Jeff and Tiffany!!!

Push Press 5,5,5


14 minute AMRAP

8 Hang Power Cleans 135#/93#

21 Double Unders

8 Chest to Bar Pull Ups

21 Double Unders

JELLO

Deadlift 5,5,5


5 rounds

100m Sprint

30 Jumping Squats

10 Deadlifts 225#/155#

Last done on 3/12/12.


Competitor

Snatch Deadlift + Hang Snatch Pull + Hang Snatch

4x(1+2+1)

Deadlift + Clean Pull + Hang Clean + Jerk

4x(1+2+1+1)


GRACE

Press 5,5,5


30 Clean & Jerks 135#/93#

Last done on 11/15/13.


Pet Rock

Back Squats 5,5,5


20 minute AMRAP

400m run with Kettlebell 55#/35#

20 Kettlebell Swings

20 Goblet Lunges

 

Competitor

3 Position Snatch x5

3 Position Clean + Jerk  x5


31 Heroes WOD

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

 

9am - 31 Heroes WOD


Don't forget your LONG SOCKS!


31 minute AMRAP,  in teams of 2.

8 Thrusters 155/105

6 Rope Climbs 15'

11 Box Jumps 30"/24"

Team member #1 performs the work above while team member #2 runs with 45#/25#. When team member #2 returns, they take over where team member #1 left off, and team member #1 begins the weighted run.

Last done 7/27/13.

 

Click here to donate.

 

10am - Intro to CrossFit / CFBA Barbell


21-15-9 Complex

Press 1,1,1,1,1


With a 14 minute Time Cap complete the following:

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

Deadlifts, Power Clean, Power Snatch

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


Competitor

PAIN TRAIN #2


Sprint, Carry, and Drag

Snatch Balance 3,3,3,3,3


21 Burpees to plate

100m sprint with Tire

100m sprint

15 Burpees to plate

100m sprint with plate 45#/25#

100m tire drag

9 Burpees over tire


Happy Birthday Jason!!!

Deadlift 1,1,1,1,1


13 minute AMRAP

7 Power Snatch 135#/93#

7 Muscle Ups

8 Box Jumps 30"/24"

 

Competitor

Snatch 3,2,1,1,1,1 (70-95% work up in weight but do not exceed 95%)

Clean and Jerk 3,2,1,1,1,1 (70-95% work up in weight but do not exceed 95%)

Max Wall Balls in 2 minutes

ELIZABETH

EMOTM x8

Power Clean + Press + Push Press + Split Jerk

(1+1+2+1)

 

21-15-9

Clean 135#/95#

Ring Dips

Last done on 4/11/14.


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