CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Memorial Day

**All Evening Classes are cancelled.**

**We will be holding a special Memorial Day WOD at 11am.**

Let us not forget the true meaning of Memorial Day. It is a day of REMEMBERANCE, a day to remember those who gave their lives in the name of FREEDOM.

I would personally like to thank all of the servicemen and women that call CFBA home. Also, my brother Kyle who returned from Afghanistan just a few months ago. Your service to this country will never be forgotten and we are forever grateful.

Rest Day

Team Workout

I have a feeling that today's WOD is gonna be AWESOME!!! So come on in and join us at 8am for the Team WOD or 9am for the Intro class.

"Rock Hard"

Hang Power Clean 5,5,5

 

200m Run

80 Lunges

40 Toes 2 Bar

400m Run

60 Lunges

30 Toes 2 Bar

800m Run

40 Lunges

20 Toes 2 Bar


Last done on 12/8/2011.


DIANE

Snatch Balance 5,5,5


DIANE

21-15-9

Deadlift 225#/155#

Handstand Push Ups

 

Last done on 11/16/2011.

Tabata Something Else

3 rounds for Max Reps:

Max reps of box jumps in 1 minute

Rest 30 seconds

Max reps of double unders in 1 minute

Rest 30 seconds


TABATA SOMETHING ELSE

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

 

Post results to comments.

SWOD

Overhead Squats: find your 3 rep max

 

WOD

Every minute on the minute: for 15 minutes

Perform 2 Snatches @ 70% of Overhead Squat 3 rep max

 

Post results to comments.

Handstand Walk: max distance in 1 minute or Handstand Holds

 

50 Wall Balls

40 Pull Ups

30 Kettlebell Swings 55#/35#

20 Toes 2 Bar

10 Wall Climbs

 

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Rest Day

Team Workout

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