CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Annabel

SWOD

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

 

WOD

50 Double Unders

50 Sit Ups

10 Power Snatches 95#/65#

15 Overhead Squats 95#/65#

30 Double Unders

30 Sit Ups

10 Power Snatches

15 Overhead Squats

10 Double Unders

10 Sit Ups

10Power Snatches

15 Overhead Squats

Starting Monday the noon class will be changing to 12:30 until further notice.

CHRISTINE

SWOD

Max height box jump

 

WOD

3 rounds for time:

400m run

12 Bodyweight deadlifts

21 Box Jumps 24"/20"

Starting Monday the noon class will be changing to 12:30 until further notice.

Happy Birthday Candis!!!

SWOD

Back Squat 5,3,1 (75,85,95%)

 

WOD

12 minute AMRAP:

31 Overhead Lunges 45#/25#

9 Hang Power Cleans 135#/95#

8 Push Press 135#/95#

9 Knees to Elbows

Rest Day

Enjoy your Sunday and will see everyone on Monday at the new box!!

Moving Day

Don't forget on Monday to go to the new box, number 2268.

 

LYNNE

SWOD

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

 

WOD

5 rounds with 5 minutes rest between each:

Max bodyweight bench press

Max pull-ups

Last done on 10/24/11.

***There will be no classes on Saturday. We will be moving into our new space, any and all help will be welcomed.***

OC Throwdown

SWOD

Ab roll out x15 or Wall Climb x15

 

WOD

4 Rounds for time

5 HSPU

10 OHS

15 Pull ups

 

Skill Day

SWOD

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

 

WOD

Work on a skill that you are having problems with, or just want some practice on.

 

AIR FORCE

SWOD

Pull Up/Muscle Up progressions/Weighted Pull Ups

 

WOD

With a 20 minute time limit complete the following. Men use 95# barbell women use 65#.

20 Thrusters

20 Sumo-deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

On the call of 3-2-1 Go you must first complete 4 burpees. At the top of every minute you must stop and complete 4 burpees. You are allowed to finish a rep if you are in the middle of it during the call of the next minute, otherwise you must stop and immediately start your burpees.

Happy Birthday Chris!!!

SWOD

Back Squats 3,3,3 (70,80,90%)

 

WOD

3 Rounds for time

8 Pull ups

9 Burpees with a Lateral Jump over a 45# plate

16 Pistols

11 Wall Balls

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