CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

Rest Day

Team Workout

8am - Team WOD

9am - Intro to CrossFit

Happy Birthday Jennifer!!!

Press 5,5,5+ (65,75,85%)

8 rounds for time:

7 Thrusters 75#/45#

6 Bar Facing Burpees*

7 Jumping Lunges

*Perform a burpee with your head facing the barbell. Then jump over bar and turn 180 degrees to face the barbell again for the next rep.


Back Squat 5,5,5+ (65,75,85%)



Double Unders

Sit Ups


Happy 4th of July!!!

We will be having a special workout today at 10am, all noon and evening classes have been cancelled. Hope everyone has a fun and safe 4th of July!!

We will be bringing the grill to the gym for a cookout after the WOD. So bring your favorite meat, side dish, or beverage!!!


Bench Press 5,5,5+ (65,75,85%)



Muscle Ups

Snatch 135#/95#

“I just competed in the CF Games less than a year ago and now I’m dying.”
- Amanda Miller, March 9, 2010

Just over a month after writing those words in her blog, Amanda Miller passed away. She was 24.

In 2009, after finishing sixth in the Mid-Atlantic Regional and doing 131 burpees in 10 minutes as a fundraiser for the trip, Miller arrived at The Ranch in Aromas to compete in the CrossFit Games. Nicknamed “Guns” for the prominent tattoos on her hips, Miller worked her way to a 55th-place finish.

Not long afterward, she faced another challenge when recurring melanoma spread to her lymph nodes and beyond. Miller died on April 23, and the April 27 WOD was dedicated to the athlete who was born in Florida but lived in Virginia.

The first WOD of the 2010 CrossFit Games was also dedicated to Miller. With the top women grouped in the final heat of the opening workout at the Home Depot Center, Dave Castro announced the event that would kick off the Games and honor a fallen athlete.

Amanda represents the first time a workout has been named in honor of a Games athlete and gives CrossFitters around the world a chance to pay tribute to a great competitor who was taken far too soon.

Last Done on 11-8-11


We will be doing a special July 4th workout at 10am, the 12, 5, and 6pm classes will be cancelled on Wednesday.


5 Rounds for Time

800m Run

30 KB Swings 2pood/1.5pood

30 Pull ups


We will be doing a special July 4th workout at 10am, the 12, 5, and 6pm classes will be cancelled on Wednesday.

Happy Birthday Cecil!!!

5 Rounds for time:

4 Box Jump Hurdles 24"/20"

9 Chest to Bar Pull Ups

10 Handstand Push Ups

36 Jumping Squats 1"


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


100 Thrusters for time 95#/65#

Each time the bar touches the ground or rests on your shoulders for more than 5 seconds, you must complete a 400m run

Last done on 10/11/11.

Blast Furnace

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



Toes 2 Bar

KB Snatch 55/35


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