CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

REST DAY

Rest Day!!!

Double Squats

SWOD

Elevated Ring Push-up x20 (place feet on 24”/20” box with rings 1” from ground)

Or

Ring Handstand Push-ups x10

 

WOD

3 rounds for time:

50 Double Unders

25 2 for 1 Wall Balls

Push Press (Kat)

Swinging Chest Bumps

SWOD

Push Press 8,5,3,3,3

 

WOD

30-20-10

Kettlebell Swings 1.5 pood/1 pood

Chest to Bar Pull-ups

Wednesday 7/6

SWOD

Max reps in 1 minute, rest 1 minute between

Handstand push-ups

Ring dips

 

WOD

800m run

30 Snatches

800m run

Post weights and times to comments.

What are you training for?

Tuesday 7/5

SWOD – Deadlift 8,5,3,3,3

WOD – 20 minute AMRAP

5 Box jump hurdles 24”/20”

10 Push-ups (games style)

15 Sit ups

Monday 7/4

Monday 7/4 – Happy Independence Day!!!

7 rounds for time

4 Muscle ups

17 One-legged Squats Alternating

7 Hang Power Clean and Jerks 135#/95#

6 Burpees

 

Thank you to all the service men and women around the world that are working to keep our freedom. Also a special thanks to my brother Kyle Provencher for his continued service for his country. He will be leaving soon for his third tour in the ongoing war in Iraq and his first tour in Afghanistan. Kyle, we love you and pray for your safe return.

 

HAPPY 235th BIRTHDAY AMERICA!!!


Sunday 7/3

WOD 7/3 - REST DAY

We will be holding a special Independence Day workout at the house on Monday 7/4 at 10am. Everyone is welcome to come by and join in on the fun!!!

Saturday 7/2

Rest Day.

 

I hope that this picture helps to keep you cool this weekend!

Friday 7/1

5 rounds for time

10 yard shuttle sprint

30 Jumping squats

20 Clapping pushups

 

These are not quite what we are doing....but this guy possesses some amazing bodyweight strength.

Thursday 6/30

21-15-9

Push Press 115/80

L-Pulls Ups

 

Even though we are still waiting on the building to be finished, we are temporarily working out of our garage. If you wish to drop by please give us a shout or you can always do the WOD on your own and post your results to the comments page.

Page 208 of 209

208

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