CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Rest Day

Finally a REST DAY!!! Take this time to address your mobility issues at home with a lacrosse ball or by doing some of the stretches that we have been covering in class.

Hanging Out

Come on in and have some fun. We will be "hanging out" for a 8am and 9am class every Saturday. Be sure to bring your friends and family!!!

Shoulder Love

SWOD

Handstand Walk 100' or Wall Climb x15

 

WOD

3 rounds

20 Push Press 95#/65#

20 Knees to Elbows

20 Push ups

20 Double Unders

AMRAP in 15

SWOD

For time with 2 minute rest between each attempt.

Wall Ball Maze x3

 

WOD

AMRAP in 15 minutes

100m Sprint

10 Supine Ring Rows

10 Wall Balls

 

Triple Dipped

SWOD

2 minutes of each exercise with 1 minute rest between:

Double Unders, Toes 2 Bar, Box Jumps

 

WOD

1200m run

60 Ring Dips

800m run

30 Ring Dips

400m run

10 Ring Dips

Lungs of Fire!!!

SWOD

Front Lever Progression

 

WOD

3 rounds for time:

10 Chest to Bar Pull ups

10 Front Squats 165#/115#

10 Burpees

 

FRAN

SWOD

Skin the Cat x10, AB Rollout x10

 

WOD

"FRAN"

21-15-9

Thrusters 95#/65#

Pull Ups

Rest Day

Rest Day. Be sure to take advantage of the rest day...recuperate and shave down those callouses.

Weekend Surprise!!!

Come on in for a surprise workout!!! Regular class at 8:00am and Free Intro to CrossFit at 9:00am.

Break Time!!!

SWOD

Weighted Pull Ups 5,5,5

 

WOD

4 rounds for time: with 2 minute rest between rounds

10 Squat Snatch 115#/80#

20 Overhead Lunges 45#/25#

30 Knees to Elbows

40 Double Unders

 

 

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