CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Happy Birthday Elliott!!

Jerk 5,3,3,3,3

 

3 rounds

9 Front Squats @ 60% of C&J

22 Sit Ups

9 Hang Power Cleans @ 60% of C&J

22 Lateral Jumps over the barbell

Last done on 7/22/13.

 

Competitor

EMOTM x10

Odd - 10 Strict Ring Dips

Even - 40 Double Unders

10 Wall Climbs Nose & Toes (20 second hold)

or accumulate 1.5 minutes Freestanding Hold


KAREN

Back Squat 5,5,5

 

150 Wall Balls for time

Last done on 7/15/13.

 

Competitor

Power Snatch + Hang Power Snatch + Overhead Squat + Snatch Balance

5x(1+1+1+2)

Power Clean + Hang Power Clean + Front Squat + Jerk

5x(1+1+1+2)

5 rounds not for time:  5 Strict Pull Ups + 5 Chest 2 Bar

Team Workout

9am - Team Workout

80-60-40-20

Walking Lunges

Push Ups

Ball Slams

Double Unders

Begin with a 100m run, every 3 minutes perform another 100m run.


10am - Intro to CrossFit/CFBA Barbell

Happy Birthday Angie!!!

Press 1,1,1,1,1

 

17 minute AMRAP

9 Deadlifts @ 50%

18 Pull Ups

17 Box Jumps 24"/20"

Last done on 7/17/13.


Skill Day

It will hurt. It will take time.

It will require dedication. It will require willpower.

You will need to make healthy decisions. It requires sacrafice.

You will need to push your body to it's max. There will be temptation.

But, I promise you, when you reach your goal, it's worth it!

ISABEL

Deadlift 1,1,1,1,1


30 Snatches 135#/93#

Last done on 7/19/13.


Competitor

Shankle Complex x5

1 Deadlift + 3 Clean Pulls + 1 Hang Clean + 2 Jerks

6x20 Sled Drags (Heavy but Fast) rest as needed

6 Pack Helen

Jerk 5,3,2,2,2,2


3 rounds

400m run

21 Kettlebell Swings 55#/35#

12 Toes 2 Bar

Last done on 1/15/14.


Competitor

EMOTM x10

Odd - 6 Strict Ring Dips

Even - 5 Box Jumps (increasing height)

10 Wall Climbs Nose & Toes (20 second hold)

or accumulate 1.5 minutes Freestanding Hold


Back Squat 1,1,1,1,1


10 minute AMRAP

10 Front Squats 135#/93#

5 Shoulder to Overhead

100m Sprint


Competitor

3 Position Snatch (floor, knee, hip) 1,1,1,1,1

3 Position Clean (floor, knee, hip) 1,1,1,1,1

5 rounds of the following complex, not for time.

3 Strict Pull Ups + 4 Kipping + 4 Chest 2 Bar

Congratulations to the graduates of July's Foundations class. Please welcome them to the CFBA family when you run into them.

Left to right, Mason, Jennifer, Lorie, Kali, and Lucinda. (not pictured Amy, Tiffany, and January)

Next week begins the next Foundations class. DO NOT hesitate to sign up, only 2 spots left!!!

Happy Birthday Josh!!!

9am - Team WOD

In teams of 2 complete the following.

7 rounds for time:

12 Wall Balls

8 Hang Squat Cleans 135#/93#

5 Shoulder to Overhead

29 Double Unders

200m run after each round


10am - Intro to CrossFit/CFBA Barbell

FRAN

Press 3,3,3,3,3

 

21-15-9

Thrusters 95#/63#

Pull Ups

Last done on 1/2/14.

 

Competitor

Front Squats 3,2,1,1,1,1,1

Weighted Pull Ups 5,5,5,5,5


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