CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

Rest Day

Rest Day....and as always be sure to roll out, stretch, and or try what K-Star is up to.....If you're brave enough.

Title Defense

***The 8am and 9am classes are canceled.***

***Team WOD will be at 10am.***

We will be grilling after the workout so bring a side dish, meat, or donate to the "MEAT FUND." And as always BRING your A-GAME as the CFBA TAG TEAM CHAMPIONSHIP is back on the line!!!

Happy Early Birthday Missy!!!


100m Sprints x5; Rest 2 minutes between attempts.

Perform a 5 burpee penalty for each run that is not within 2 seconds of your fastest sprint.



4 Rounds for time:

7 Chest 2 Bar Pull Ups

19 Push Ups (games style)

7 Dumbbell Hang Squat Cleans 40#/25#

6 Dumbbell Push Press 40#/25#



AB Rollout x15 and/or Wall Climbs x15



30 Snatches 135#/95#

Last done on 9/29/11.

***The 8am and 9am classes are canceled for this weekend only.***

This Weekends Team WOD will be pushed back to 10am. Bring a side dish, meat, or donate to the "MEAT FUND" as we will be cooking out after the workout. And as always BRING your A-GAME as the CFBA TAG TEAM CHAMPIONSHIP is back on the line!!!




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



4 rounds for time:

4 Muscle Ups

40 Double Unders

400m Run



Handstand Holds x3, or Handstand Walk Practice



AMRAP 5 minutes

10 Hang Power Snatch 75#/45#

10 Ring Push Ups

Rest 2 minutes; then AMRAP in 8 minutes.

10 Overhead Squats 75#/45#

15 Walking Lunges 40#/20# Dumbbells

20 yard Sprint

Fight Gone Burpee


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



3 rounds, score is total reps. Perform max reps at each station for 1 minute. On the call of rotate, immediately move to the next station. Rest 1 minute between rounds.

Wall Ball

Sumo-Deadlift High Pull 75/45#

Box Jump 20"/16"

Push Press 75/45#


Rest Day

Rest Day or feel free to do this WOD at home.

5 rounds for time:

400m run

20 push ups

30 sit ups

40 lunges

50 burpees

60 double unders

Team Workout

We are back to regularly scheduled times today. And as always be sure to bring your friends to the 8am class, so they and enjoy all the fun we have as well.

Full Throttle


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



5 Rounds for time

20 Burpees

50 Double Unders

400m Run

Last done on 12/14/11.

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