CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

There's No I in Team

Join us at 8am and 9am for a morning packed full of CrossFit Bad-Assness. There is no better way to start of the weekend than by having fun with friends and family, so bring anyone and everyone and let's have some fun.

2011 CrossFit Games Open WOD 2

SWOD

Press 3,3,3 90% of 1 rep max

 

WOD

15 minute AMRAP

9 Deadlifts 155#/100#

12 Push Ups (Games Style)

15 Box Jumps

"GRIFF"

SWOD

Handstand Walk 100' or Wall Climb x15

 

WOD

"GRIFF"

800m run

400m run backwards

800m run

400m run backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

Happy Birthday Michael

SWOD

Deadlift 3,3,3 90% of 1 rep max

 

WOD

9 minute AMRAP

2 Wall Climbs

11 Ball Slams

9 Power Cleans 95#/65#

8 Burpees

9 Chest to Bar Pull Ups

***Don't forget to set your DVR tonight, ESPN 2 will be airing the 2011 CrossFit Games tonight at 7pm.***

Booty Fab

SWOD

Pull up or Muscle up progressions

 

WOD

3 rounds for time:

400m run

15 Front Squats 95#/65#

30 Walking Lunges

***Don't forget to set your DVR Wednesday night, ESPN 2 will be airing the 2011 CrossFit Games at 7pm.***

2011 CrossFit Games Open WOD 1

SWOD

Back Squat 3,3,3 90% of 1 rep max

 

WOD

10 minute AMRAP

30 Double Unders

15 Power Snatch 75#/55#

***Don't forget to set your DVR Wednesday night, ESPN 2 will be airing the 2011 CrossFit Games at 7pm.***

Rest Day

Set aside at least 30 minutes of your day to work on whatever mobility issues you may have.

Daryl's Mystery WOD

Daryl will be hosting a Mystery WOD this Saturday at regular times, 8am and 9am. So drop on by and check out what sort of fun Daryl has in store for everyone!

What's up with the expression on Daryl's face?

Short N Sweet

SWOD

Power Clean 5,5,5 85%

 

WOD

21-15-9

Overhead Squats 95#/65#

Box Jumps 20"/16"

"Angie"

SWOD

Sprint 100m, 3 rounds with 1 minute rest between rounds.

 

WOD

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Page 206 of 214

206

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit