CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

HAPPY BIRTHDAY AMERICA!!!

**9AM CLASS ONLY**


WOD

7 Rounds for Time:

4 Muscle Ups

17 One Legged Squats Alternating

7 Hang Power Clean & Jerks 135#/93#

6 Burpees to 6" Target

OR 

Teams of 3 complete the following.

222 Kettlebell Swings 55#/35#

222 Box Jumps 20"/16"

222 Goblet Squats 55#/35#

222 Push Ups

222 Wall Balls

222 Calories Rowed

222 Lunges

222 Burpees


GRIFF

WOD

800 Meter Run

400 Meter Run Backwards

800 Meter Run

400 Meter Run Backwards

Last done on 5/17/12.

In honor of U.S. Air Force Staff Sgt. Travis L. Griffin, 28, who was killed on April 3, 2008, in the Rasheed District of Baghdad, by an

improvised explosive device strike to his vehicle.

Griffin is survived by his son, Elijah.


HOTSHOTS 19

WOD

6 rounds for time

30 Squats

19 Power Cleans 135#/95#

7 Strict Pull Ups

400m run

Last done on 8/31/13.

On June 30 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.


Team Workout

9am - Team Workout

Teams of 3 complete the following.

30 minute Time Cap.

30 Toes to Bar

30 Burpees

30 Power Snatch 115#/83#

200/140 Calories Rowed

30 Toes to Bar

30 Burpees

30 Power Snatch 135#/93#

200/140 Calories Rowed

30 Toes to Bar

30 Burpees

30 Power Snatch 155#/103#


DIANE

SWOD

Bench Press 10,10,10,10 (Building)

Front Squats 3,3,3,3 (Building)


WOD

21-15-9

Deadlifts 225#/153#

Handstand Push Ups

Last done on 4/21/17.


SWOD

EMOTM x10

1 Cluster + 1 Jerk

*Build to heavy set.


WOD

EMOTM x20

1) 200 Meter Run

2) 5 Power Cleans 185#/113#

3) 15 Toes to Bar

4) 10 Burpees to 6" Target

*MAX burpees on last round.


Fight Gone Bad Task Priority

WOD

5 rounds for time:

20 Wall Balls

20 Sumo-Deadlift High Pulls 75#/53#

20 Box Jumps 20"/16"

20 Push Press 75#/53#

Calories Rowed  20/17

Last done on 10/11/17.


SWOD

EMOTM x10

1 Snatch Balance

Rounds 1&2 @ 60%, Rounds 3&4 @ 65%, Rounds 5&6 @ 70%

Rounds 7&8 @ 75%, Rounds 9&10 @ 80%


WOD

20 Minute Time Cap.

4 Rounds

400 Meter Run

20 Chest to Bar Pull Ups

10 Burpee Box Jump Overs 24"/20"


SWOD

Back Squat 10,10,10,10 (53,58,63,68%)


WOD

5 Minute AMRAP

5 Renegade Rows 40#/25#

30 Double Unders

Rest 2 Minutes, 5 Minute AMRAP

5 Dumbbell Push Press 40#/25#

30 Double Unders


Team Workout

9am - Team Workout

In teams of 2 complete the following.

25 minute AMRAP

400 Meter Run

4 Rope Climbs

8 Thrusters 115#/83#

12 Lateral Burpees Over the Barbell

*Partner A runs 400m while Partner B completes Rounds/Reps.

*When Partner A returns from the run he/she picks up where Partner B stopped. Then Partner B runs 400m.


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