CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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


AMRAP in 15 minutes

4 Clapping Push Ups

8 Ring Dips

12 Goblet Squats 55#/35#

Happy Birthday Rachael!!!

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


2 Rounds

6 Snatch 135#/95#

25 Rolling Wall Balls

Then 4 Rounds

19 Kettlebell Swings 55#/35#

88 Double Unders

Rest Day

Team WOD

8 am - Team Workout

9 am - Intro to CrossFit

Baseline x3

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


Baseline x3, rest 3 minutes between rounds.

400m Run

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Last done on 11/29/11.


Happy Birthday Jessica!!!

Back Squat 5,3,1+ (75,85,95%)


4 rounds for time:

8 Box Jumps 24"/20"

8 Dumbbell Hang Squat Cleans 45#/25#

8 Burpees

8 Dumbbell Push Press 45#/25#

Redline

Handstand Holds x3


AMRAP in 15 minutes

10 Sumo-deadlift High Pulls 75#/45#

10 Knees 2 Elbows

40 yard sprint

Last done on 12/1/11.


GRACE

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


30 Clean & Jerks 135#/95#

Last done on 12/12/11.

Leg Work

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


1200m run, 10 Overhead Lunges 45#/25#, 120 Double Unders

800m run, 20 Overhead Lunges 45#/25#, 90 Double Unders

400m run, 30 Overhead Lunges 45#/25#, 60 Double Unders

200m run, 40 Overhead Lunges 45#/25#, 30 Double Unders

Last done on 9/8/11.


Rest Day

Happy Father's Day to all CFBA dads....including the newest addition to the club Josh Burton!!!

Congratulations to Josh and Samantha Burton! Yesterday they welcomed Asher Jacob Burton into the world!

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