CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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.


DVB

WOD

RX'D

1 Mile Run with Med Ball 20#/14#

8 Rounds, 10 Wall Balls, 1 Rope Climb

800 Meter Run with Med Ball 20#/14#

4 Rounds, 10 Wall Balls, 1 Rope Climb

400 Meter Run with Med Ball 20#/14#

4 Rounds, 10 Wall Balls, 1 Rope Climb

INTERMEDIATE

800 Meter Run with Med Ball 14#/12#

8 Rounds, 10 Wall Balls, 1 Rope Climb

400 Meter Run with Med Ball 14#/12#

4 Rounds, 10 Wall Balls, 1 Rope Climb

400 Meter Run with Med Ball 14#/12#

4 Rounds, 10 Wall Balls, 1 Rope Climb

BEGINNER

400 Meter Run with Med Ball 14#/10#

4 Rounds, 10 Wall Balls, 5 Ring Rows

400 Meter Run with Med Ball 14#/10#

4 Rounds, 10 Wall Balls, 5 Ring Rows

400 Meter Run with Med Ball 14#/10#

4 Rounds, 10 Wall Balls, 5 Ring Rows

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.


ZEUS

WOD

RX'D

3 Rounds for time:

30 Wall Balls

30 Sumo-deadlift High Pulls 75#/53#

30 Box Jumps 20"/16"

30 Push Press 75#/53#

30 Calories Rowed

30 Push Ups

10 Back Squats @ Bodyweight

INTERMEDIATE

3 Rounds for time:

30 Wall Balls

30 Sumo-deadlift High Pulls 55#/43#

30 Box Jumps 20"/16"

30 Push Press 55#/43#

30 Calories Rowed

30 Push Ups

10 Back Squats 135#/93#

BEGINNER

3 Rounds for time:

20 Wall Balls

20 Sumo-deadlift High Pulls 45#/33#

20 Box Step Ups 20"/16"

20 Push Press 45#/33#

20 Calories Rowed

20 Push Ups

10 Air Squats

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


ICON WOD

SWOD

Push Press 3x3 (90% of Strict Press)


WOD

4 Rounds for time:

400 Meter Run

100 Meter Walking Lunge


SANTIAGO

WOD

RX'd

7 Rounds For Time:

18 Dumbbell Hang Squat Cleans 35#/20#

18 Pull Ups

10 Power Cleans 135#/93#

10 Handstand Push Ups

Intermediate

7 Rounds For Time:

15 Dumbbell Hang Squat Cleans 25#/15#

10 Pull Ups

10 Power Cleans 115#/83#

5 Handstand Push Ups

Beginner

4 Rounds For Time:

15 Dumbbell Hang Squat Cleans 35#/20#

10 Jumping Pull Ups

10 Power Cleans 95#/63#

10 Push Ups

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.


JACKIE

SWOD

Bench Press 5,5,5,5,5 (65,68,71,74,77%)

 

WOD

1000 meter ROW

50 Thrusters 45#/33#

30 Pull Ups

Last done on 7/17/17.


MICHAEL

WOD

3 rounds for time:

800 meter Run

50 Back Extensions

50 Sit Ups

Last done on 12/13/17.

In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.

He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.


KEV

9am - Team Workout

In teams of 2 complete as many rounds as possible in 26 minutes:

RX'D

6 Deadlifts 315#/213# (EACH)

9 Bar-Facing Burpees Syncronized

9 Bar Muscle Ups (EACH)

55 feet Partner Barbell Carry 315#/213#

INTERMEDIATE

6 Deadlifts 225#/153# (EACH)

9 Bar-Facing Burpees Syncronized

9 Chest to Bar Pull Ups (EACH)

55 feet Partner Barbell Carry 225#/153#

BEGINNER

6 Deadlifts 135#/93# (EACH)

9 Bar-Facing Burpees Syncronized

9 Pull Ups (EACH)

55 feet Partner Barbell Carry 135#/93#

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.


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