CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Championship

**Saturday Schedule**

8am Canceled

9am Canceled

10am Championship WOD

Today the Tag Team Belts will be back on the line!!! Afterwards we will be having a cookout, please let us know if you plan on attending so we know how much food to get. And as always feel free to bring either money to pitch in or your favorite side dish.

Swinging

800m Run

40 Knees to Elbows

40 Box Jumps 24"/20"

40 KB Swings 55#/35#

400m Run

20 Knees to Elbows

20 Box Jumps 24"/20"

20 KB Swings 55#/35#

200m Run

Last done on 8/11/11.

 

Post results to comments.

This weekend the Tag Team Belts will be back on the line!!! Afterwards we will be having a cookout, please let us know if you plan on attending so we know how much food to get. And as always feel free to bring either money to pitch in or your favorite side dish.

**Saturday Schedule**

8am Canceled

9am Canceled

10am Championship WOD

AMRAP in 7 minutes.

10 Jumping Lunges

10 Plyo Push Ups*

*With a 45# plate place one hand on top and the other on the ground. Perform an explosive push up, with enough force to allow your hands to switch positions.

Rest 2 minutes, then AMRAP in 7 minutes

10 Jumping Squats

10 Floor Wipers 135#/95#

 

Post results to comments.

This weekend the Tag Team Belts will be back on the line!!! Afterwards we will be having a cookout, please let us know if you plan on attending so we know how much food to get. And as always feel free to bring either money to pitch in or your favorite side dish.

**Saturday Schedule**

8am Canceled

9am Canceled

10am Championship WOD

Wednesday 5/2/12

Every minute on the minute for 15 minutes.

Odd minutes - 3 Push Press @ 80% of 1 rep max press

Even minutes - 10 Wall Balls

 

Post loads to comments.

This weekend the Tag Team Belts will be back on the line!!! Afterwards we will be having a cookout, please let us know if you plan on attending so we know how much food to get. And as always feel free to bring either money to pitch in or your favorite side dish.

**Saturday Schedule**

8am Canceled

9am Canceled

10am Championship WOD

Back Squat 5,5,5,5,5

You have 5 attempts to find your 5 rep max.

 

AMRAP in 10 minutes

5 Front Squats @ 50% of back squat 5rm

100m Sprint

 

Post results to comments.

This weekend the Tag Team Belts will be back on the line!!! Afterwards we will be having a cookout, please let us know if you plan on attending so we know how much food to get. And as always feel free to bring either money to pitch in or your favorite side dish.

**Saturday Schedule**

8am Canceled

9am Canceled

10am Championship WOD

The Wrath of Fran

Press 1,1,1,1,1,1

You have 5 attempts to find your 1 rep max.

 

AMRAP in 5 minutes

5 Thrusters 95#/65#

5 Pull Ups

Rest 2 minutes, then AMRAP in 5 minutes.

5 SDHP 95#/65#

5 Ring Dips

Post 1rm and Reps/rounds for each AMRAP to comments.

This weekend the Tag Team Belts will be back on the line!!! Afterwards we will be having a cookout, please let us know if you plan on attending so we know how much food to get. And as always feel free to bring either money to pitch in or your favorite side dish.

**Saturday Schedule**

8am Canceled

9am Canceled

10am Championship WOD

Rest Day

Rest Day

Team Workout

Be sure to drop in for our normally scheduled classes.

8am Team WOD

9am Intro to CrossFit

Next weekend the Tag Team Belts will be back on the line!!! And of course it will be followed by a cookout, either bring money to pitch in for food or bring your favorite side dish.

 

And as always bring your GAME FACE.

10!

Handstand Push Ups

Supine Ring Rows

At that exact moment the other guy came to the realization that...He no longer wanted to fight Jacob!

NASTY GIRLS

3 Rounds for time:

50 Squats

7 Muscle Ups

10 Hang Power Cleans 135#/95#

Last done on 7/20/11.


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