CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Jello

SWOD

Hang Squat Clean 5,5,5 (65,75,85%)

WOD

5 Rounds

100m Sprint

30 Jumping Squats

10 Deadlifts 225/155#

Last Done 8/15/11


 

Rest Day

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

Happy Birthday Amber!!!

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

8am - Amber's Surprise Birthday WOD!!!

9am - Intro Class

10am CrossFit Games Open Workout

Following the 10am class 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 Brad!!!

SWOD

Pull Up/Muscle Up Progressions

 

WOD

3 Rounds for time:

9 Manmakers 40#/25#

19 Sit Ups

7 Box Jump Hurdles 24"/20"

5 Burpee Broad Jumps 6'/4' (must use only 1 mat...TURN & BURN!)

Here is a quick video explanation of a Manmaker.

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

8am - Team WOD

9am - Intro Class

10am CrossFit Games Open Workout

Following the 10am class we will have a cookout. We encourage everyone come join in on the fun and bring your favorite side dishes or beverage of choice.

Filthy Fifties

SWOD

Squat Cleans 5, 5, 5 (40,50,60%)

 

WOD - can scale to either "Dirty 30's" or "Terrible 20's"

50 Box Jumps 24/20"

50 Jumping Pullups

50 KB Swings 1 pood/.5 pood

50 Lunges

50 KTE

50 Push Press 45/33#

50 Back Ext

50 Wall Balls

50 Burpees

50 Double Unders

Last Done On 10/14/11

Killing It

SWOD

Push Jerk 5,5,5 (40,50,60%)

 

WOD

5 Rounds for time; Rest 2 minutes between rounds.

10 Overhead Squats 135#/95#

10 Toes 2 Bar

40 Yard Sprint

Happy Birthday Serena!!!

SWOD

2 minute L-sit Hold, Handstand Hold x3

 

WOD

6 Rounds for time:

7 Deadlifts 95#/65#

9 Hang Power Cleans 95#/65#

16 Lateral Jumps over Barbell

3 Burpee Clean & Jerks 95#/65# **

**Perform burpee next to barbell, then perform clean & jerk.

Happy Belated Birthday Jacob!!!

SWOD

Hang Snatch 5,5,5 (40,50,60%)

 

WOD

19 minute AMRAP:

3 Wall Climbs

11 Pull Ups

9 Jumping Lunges

9 Box Jumps 24"/20"

3 Clapping Push Ups

Team WOD

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

8am - Team WOD......This Weekend the Tag Team Championship is back on the line!!!

9am - Intro Class

10am CrossFit Games Open Workout

Following the 10am class we will have a cookout. We encourage everyone come join in on the fun and bring your favorite side dishes or beverage of choice. And remember to work that SNATCH!!!

Tonight March 3rd @ 7:00pm, come watch Jacob compete in the "Mid America San Shou Season Opener."

The fights will be held at Hicks Park Community Center at 3443 South Mingo Rd. Tickets are $25-30 at the door.

 

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WOD

Hang Power Clean 5,3,1 (75,85,95%)

 

WOD

4 Rounds for time:

20 Overhead Lunges 45#/25#

10 Overhead Squats 75#/45#

400m Run

This Saturday night March 3rd @ 7:00pm, come watch Jacob compete in the "Mid America San Shou Season Opener."

The fights will be held at Hicks Park Community Center at 3443 South Mingo Rd. Tickets are $25-30 at the door.

 

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

8am - Team WOD......This Weekend the Tag Team Championship is back on the line!!!

9am - Intro Class

10am CrossFit Games Open Workout

Following the 10am class we will have a cookout. We encourage everyone come join in on the fun and bring your favorite side dishes or beverage of choice. And remember to work that SNATCH!!!

 

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