CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

Happy Birthday Bubba!!!

**This Thursday all evening classes are canceled due to Girls Night being held at the gym. Ladies come on out and have a great time hanging out with all the awesome women in the area.***

**Also the gym will be closed Friday evening and Saturday due the the Battle at The Ballpark. Everyone is encouraged to head out and cheer on our Teams that will be competing.**



Odd - 20 Push Ups

Even - 20 Hollow Rocks

AMRAP in 9 minutes

7 Hang Power Cleans 155#/103#

7 Knees to Elbows

16 Box Jumps 24"/20"

Every 90 seconds for 8 rounds

3 Position Snatch  Floor, knee, mid (demo)

400m run


Wall Balls

Pull Ups

Finish with 400m run


Sled Drag 8x50m (fast and heavy, no walking)

Box Squats 3,3,3,3,3

Team Workout

9am - Team Workout

3 rounds

30 Hang Power Cleans 135#/93#

30 Box Jumps 24"/20"

30 Front Squats 135#/93#

30 Hand Release Push Ups

10am - Intro to CrossFit / CFBA Barbell

Bring The Heat

With a 10 minute time limit, complete the following ladder.

Each set must be completed unbroken before moving on to the next.



400m run

10 Shoulder to Overhead 135#/93#

5 Muscle Ups

8 Shoulder to Overhead

4 Muscle Ups

6 Shoulder to Overhead

3 Muscle Ups

4 Shoulder to Overhead

2 Muscle Ups

2 Shoulder to Overhead

1 Muscle Up

400m run

Last done on 2/19/14.

Weighted Pull Ups 5x5 (same weight across all sets)

4 rounds, 3 minutes each round.

100m Sprint

20 Walking Lunges

10 Toes 2 Bar

Score is slowest round.

Happy Belated Birthday Lucinda!!!

Deadlift 1,1,1,1,1

6 rounds for time:

6 Burpees to Plate 45#/25#

9 Ground to Overhead

9 Overhead Walking Lunges



Odd - 4 Front Squats (heavy but ZERO rounding of back)

Even - 4 Box Jumps (go for height not speed)


150m Sprint on Rower (record slowest time)

Tabata OMB

Press 1,1,1,1,1

Perform 8 sets of 20 seconds of work followed by 10 seconds of rest of each of the following.

Score is the total of lowest reps achieved for each movement.

Wall Balls

MB Sit Ups

Push Ups (hands on Med Ball)

Russian Twists w/med ball


Attention everyone we are putting out a Missing CrossFitter report for none other than "Pooh Bear".

If you see him please approach with caution, then offer up a sweaty shirtless Man Hug!!!

Back Squat 1,1,1,1,1

10 minute AMRAP

5 Pull Ups

10 Goblet Squats 55#/35#

30 Double Unders


Every 90 seconds x6

Hang Snatch + Snatch

Every 90 seconds x6

Hang Clean + Clean + Jerk

Tag Team Championship!!!

9am - Team Workout

10am - Intro to CrossFit / CFBA Barbell


Every 90 seconds x8

3 Position Power Snatch (floor, knee, hip)


AMRAP in 3 minutes

100m Sprint

Max Overhead Squats 135#/93#

Rest 2 minutes, then AMRAP in 3 minutes.

100m Sprint

Max Front Squats

Rest 2 minutes, then AMRAP in 3 minutes.

100m Sprint

Max Back Squats

Last done on 10/7/13.

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