CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



Pull up/Muscle Up progressions



3 rounds: Score is total reps.

1st round, 2 minutes of each exercise followed by 2 minutes rest after each exercise.

2nd round, 1 minute of each exercise followed by 1 minute rest after each exercise.

3rd round, 30 seconds of each exercise followed by 30 seconds rest after each exercise.

Toes to Bar

Kettlebell Swings 70#/55#

Ring Dips

Not So Fast


Snatch 5,3,1 (75,85,95%)



5 minute AMRAP:

9 Deadlifts 135#/80#

6 Hang Power Cleans 135#/80#

3 Push Press 135#/80#


Rest 2 minutes, then 7 minute AMRAP of the following.

6 Push-ups (games style)

9 Box Jumps 20"/16"

12 Walking Lunges

Last done on 7/16/11.

Rest Day

Team/CrossFit Games Open WOD 12.5

***Saturday class times are as follows.***

8am - Team WOD

9am - Intro Class

10am CrossFit Games Open Workout 12.5

We encourage everyone to come out and show their support for all of our athletes that are competing in this years CrossFit Games. Following the CrossFit Games Open workout we will have a cookout. We encourage everyone come join in on the fun and bring your favorite side dishes or beverage of choice.

Happy Birthday Sheridan!!!


9 minute AMRAP

6 One-arm Overhead Dumbell Lunges 40#/20# (6 left arm then 6 right arm)

9 Push Ups (games style)

Rest 4.3 minutes

13 minute AMRAP

2 Burpee Clean and Jerks 155#/105#

3 Burpee Wall Balls

Short N Sweet


Snatch 3,3,3 (70,80,90%)




Overhead Squats 95#/65#

Box Jumps 20"/16"

Last done on 9/16/11.

Happy Birthday RJ!!!

3 Rounds for time:

21 Double Unders

19 Kettlebell swings 70#/55#

8 Chest to Bar Pull ups

7 Handstand Push Ups



Push Jerk 3,3,3 (70,80,90%)



AMRAP in 12 minutes:

10 Dumbbell Push Press 40#/20#

15 Knees to Elbows

20 Double Unders

This is why you NEVER place a box directly underneath you while on the pull up bar!



Power Clean 3,3,3 (70,80,90%)



5 Rounds for time:

5 Front Squats 225#/155#

10 Broad Jumps 6'/4' (Turn & Burn style)

Rest Day

Maximize your rest days with mobility work and getting out for a jog.

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