CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Rest Day

Team/CrossFit Games Open WOD 12.5

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

8am - Team WOD

9am - Intro Class

10am CrossFit Games Open Workout 12.5

We encourage everyone to come out and show their support for all of our athletes that are competing in this years CrossFit Games. Following the CrossFit Games Open workout 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 Sheridan!!!

WOD

9 minute AMRAP

6 One-arm Overhead Dumbell Lunges 40#/20# (6 left arm then 6 right arm)

9 Push Ups (games style)

Rest 4.3 minutes

13 minute AMRAP

2 Burpee Clean and Jerks 155#/105#

3 Burpee Wall Balls

Short N Sweet

SWOD

Snatch 3,3,3 (70,80,90%)

 

WOD

21-15-9

Overhead Squats 95#/65#

Box Jumps 20"/16"

Last done on 9/16/11.

Happy Birthday RJ!!!

3 Rounds for time:

21 Double Unders

19 Kettlebell swings 70#/55#

8 Chest to Bar Pull ups

7 Handstand Push Ups

Cannonball

SWOD

Push Jerk 3,3,3 (70,80,90%)

 

WOD

AMRAP in 12 minutes:

10 Dumbbell Push Press 40#/20#

15 Knees to Elbows

20 Double Unders

This is why you NEVER place a box directly underneath you while on the pull up bar!

Peanut

SWOD

Power Clean 3,3,3 (70,80,90%)

 

WOD

5 Rounds for time:

5 Front Squats 225#/155#

10 Broad Jumps 6'/4' (Turn & Burn style)

Rest Day

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

Team/Game WOD

***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.


Happy Birthday Robin!!!

WOD

28 minute AMRAP

9 Pull Ups

16 Double Unders

13 Overhead Squats 95#/65#

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