CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Press 5,5,5,5 (30,40,50,60%)

Deadlift 5,5,5,5 (30,40,50,60%)


WOD

RX'D

7 Minute AMRAP

3,6,9,12,15,18,21.....

Alternating Dumbbell Snatch 50#/35#

Dumbbell Front Rack Lunges 50#/35#

20 Double Unders

INTERMEDIATE

7 Minute AMRAP

3,6,9,12,15,18,21.....

Alternating Dumbbell Snatch 40#/25#

Dumbbell Front Rack Lunges 40#/25#

20 Double Unders

BEGINNER

7 Minute AMRAP

3,6,9,12,15,18,21.....

Alternating Dumbbell Snatch 35#/20#

Lunges

20 Single Unders


Sprinting Helen

SWOD

EMOTM x10

Odd - 3 Kipping Swings + 1 Muscle Up

Even - 40 Double Unders


WOD

RX'D

Every 4 minutes x3

400 Meter Run

21 Kettlebell Swings 55#/35#

12 Pull Ups

INTERMEDIATE

Every 4 minutes x3

300 Meter Run

15 Kettlebell Swings 35#/26#

6 Pull Ups

BEGINNER

Every 4 minutes x3

200 Meter Run

15 Russian Kettlebell Swings 35#/26#

6 Ring Rows


SWOD

Bench Press 5,5,5,5 (30,40,50,60%)

Back Squat 5,5,5,5 (30,40,50,60%)


WOD

RX'D

10 Minute AMRAP

1600 Meter Run

Then AMRAP of;

Burpee Box Jump Overs 30"/24"

INTERMEDIATE

10 Minute AMRAP

1 Mile Run

Then AMRAP of;

Burpee Box Jump Overs 24"/20"

BEGINNER

10 Minute AMRAP

1200 Meter Run

Then AMRAP of;

Burpee Box Jump Overs 20"/16"


HOLLEYMAN

WOD

RX'D

30 Rounds for time:

5 Wall Balls

3 Handstand Push Ups

1 Power Clean 225#/153#

INTERMEDIATE

30 Rounds for time:

5 Wall Balls

3 Handstand Push Ups

1 Power Clean 165#/113#

BEGINNER

20 Rounds for time:

5 Wall Balls

3 Push Ups

1 Power Clean 95#/63#

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.


SWOD

EMOTM x10

Hang Power Snatch + Snatch Balance + Overhead Squat


WOD

RX'D

21-15-9

Overhead Squat 135#/93#

Lateral Burpees

INTERMEDIATE

21-15-9

Overhead Squat 95#/63#

Lateral Burpees

BEGINNER

21-15-9

Overhead Squat 65#/45#

Lateral Burpees


SCOOTER

9am - Team Workout

"Scooter"

On a 35 minute clock with a partner.

Complete as many rounds as possible in 30 minutes.

30 Double Unders

15 Pull Ups

15 Push Ups

100 Meter Sprint

Then, 5 minutes to find a 1 rep max partner deadlift.

Last done on 11/18/17.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.


ROY

WOD

RX'D

5 Rounds for time:

15 Deadlifts 225#/153#

20 Box Jumps 24"/20"

25 Pull Ups

INTERMEDIATE

5 Rounds for time:

15 Deadlifts 185#/123#

20 Box Jumps 20"/16"

15 Pull Ups

BEGINNER

3 Rounds for time:

15 Deadlifts 135#/93#

20 Box Step Ups 20"/16"

15 Pull Ups

U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009, in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife, Amy; and three children, Michael, Landon and Olivia.


WHITE

WOD

RX'D

5 Rounds for time:

3 Rope Climbs

10 Toes to Bar

21 Walking Lunges 45#/25#

400 Meter Run

INTERMEDIATE

5 Rounds for time:

3 Rope Climbs

10 Toes to Bar

21 Walking Lunges

400 Meter Run

BEGINNER

3 Rounds for time:

1 Rope Climb

10 Knee Raises

15 Walking Lunges

400 Meter Run

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.


WOD

NOT FOR TIME, split up reps and perform movements in any order.

1600 Meter Run

100 Push Ups

2000 Meter Row

100 Sit Ups

200 Double Unders


JUSTIN

WOD

RX'D

30-20-10

Bodyweight Back Squats

Bodyweight Bench Press

Strict Pull Ups

INTERMEDIATE

30-20-10

75% Bodyweight Back Squats

75% Bodyweight Bench Press

Pull Ups

BEGINNER

30-20-10

Back Squats 95#/63#

Bench Press 95#/63#

Pull Ups

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan, assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina, died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations.

He is survived by his parents, Vickie Hayes and Richard; stepmother, Shawna; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.


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