CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Happy Early Birthday Lixet!!!

17 Minute AMRAP

19 Box Jumps 20"/16"

8 Wall Ball Sit Ups

3 Handstand Push Ups

***Don't forget this Saturday will be the 1st CFBA Tag Team Championship!!!***

Pushing Sprints

SWOD

Deadlift 5,5,5 (40,50,60%)

 

WOD

150 Push-ups for time

Everytime you rest sprint 40 yards. You may rest in the up position, but resting at the bottom results in an immediate 40 yard sprint.

Last done on 7/21/11.

***Don't forget this Saturday will be the 1st CFBA Tag Team Championship!!!***

Kicker

SWOD

Press 5,5,5 (40,50,60%)

 

WOD

5 rounds for time:

200m Run

20 Wall Balls

20 Knees to Elbows

***Don't forget this Saturday will be the 1st CFBA Tag Team Championship!!!***

Happy Birthday Nolan!!!

3 rounds for time:

8 Clean and Jerks 135/95#

9 Chest to Bar Pull Ups

13 Front Squats 135/95#

1 Lap (29m) Burpee Broad Jumps

FRAN

SWOD

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

 

WOD

21-15-9

Thrusters 95/65#

Pull Ups

Last done 8/22/11

What better way to ring in the New Year than by introducing yourself to Fran (aka the floor)!!!

Rest Day

Happy New Year!!! Free T-shirt to whoever can come up with the best caption for today's pic!

New Year's Eve

Time to send 2011 out with a BANG!!! Regularly scheduled classes today, 8am Team WOD and 9am Intro.

Nancy

SWOD

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

 

WOD

5 Rounds for time:

400m Run

15 Overhead Squats 95#/65#

Last done on 8/17/11.

Fight Gone Bad

SWOD

Handstand Work

 

WOD

3 rounds, 1 minute rest between rounds.

Wall Ball

Sumo-Deadlift High Pull 75/45#

Box Jump 20"/16"

Push Press 75/45#

Calories Rowed

Pushing Annie

SWOD

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

 

WOD

50-40-30-20-10

Double Unders

Push Ups

Sit Ups

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