CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CrossFit Against Cancer

**We will be meeting at the gym at 8:30am. Then we will head out to Vertical CrossFit for the "CrossFit Against Cancer" fundraiser.**

Due to the cold weather we will not be staying long at the CrossFit Against Cancer fundraiser. Afterwards we will be heading back to the gym and opening it up for everyone.

 

11am - Open Gym


Halloween Beatdown 4.0

**Saturday the gym will be closed. We will be meeting at the gym at 8:30am.**

**Then we will head out to Vertical CrossFit for the "CrossFit Against Cancer" fundraiser.**

 

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


In teams of 2 complete the following

Zombie Dash

50 Wall Balls

50 Burpees to plate

Zombie Dash

50 Knees to Elbows

50 Kettlebell Swings 55#/35#

Zombie Dash

50 Overhead Lunges 45#/25#

50 Wall Balls

Zombie Dash


Everyone is encouraged to wear their costumes!

CFHQ WOD

Tabata

Push Ups

Russian Twists


5 rounds for time

35 Double Unders

200m run

Last done on 10/28/13.

Test WOD #3

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


20 Overhead Squats 95#/63#

20 Toes 2 Bar

20 Front Squats 95#/63#

20 Pull Ups

20 Lateral Burpees

Strict Pull Up 3,2,1,1,1,1,1


4 rounds, 4 minutes each

200m Run

10 Hang Power Cleans 135#/93#

10 Shoulder to Overhead 135#/93#


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


15 minute time Cap

Buy In 50 Double Unders

21-15-9

Wall Balls

Burpees

Cash Out 50 Double Unders


Competitor

Back Squat 5x5

Snatch Pulls (deficit) 5x3

Great Work this weekend. A huge thanks to David Brice, Michelle Armentrout, and Doug Decker for bringing their A game. We all had an awesome time and can't wait until next year!

I am CrossFit

***Friday there will only be 5:30 and 6:30am classes***

**Also we will be closed Saturday due to trainers competing at HOA 6.**

*Sorry for the inconveniences, normal classes will resume on Monday.*


Bench Press 5x5 (across)


3 rounds for time

400m run

15 Pull Ups

7 Hang Power Cleans 135#/93#

Last done on 10/21/13.

***Friday there will only be 5:30 and 6:30am classes***

**Also we will be closed Saturday due to trainers competing at HOA 6.**

*Sorry for the inconveniences, normal classes will resume on Monday.*

 

EMOTM x8

Power Snatch + Hang Power Snatch (1+1)


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

L-Pull Ups

Overhead Lunges 45#/25#

Test WOD #2

Front Squat 5x5

90% of 5 rep max


30 Clusters 95#/63#

(Squat Clean + Thruster = 1 Cluster)


EMOTM x8

Power Clean + Hang Power Clean + Jerk

(1+1+1)


4 rounds (20 minute time cap)

400m run

15 Burpee Box Jump Overs 24"/20"

15 Ball Slams

Page 1 of 114

Start
Prev
1

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