CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Top Heavy

SWOD

Power Clean 3,3,3 90% of 1 rep max

 

WOD

21-18-15-12-9-6-3

Sumo-deadlift High Pull 75#/45#

Push Press 75#/45#

Pull Ups

Push Ups (games style)

ISABEL

SWOD

With a 10 minute time limit complete the following

10-20-30-40-50-40-30-20-10

Double Unders (complete each set unbroken)

 

WOD

Isabel

30 Snatches 135#/95#

CFHQ WOD

SWOD

Weighted Pull Ups 3,3,3 90% of 1 rep max

 

WOD

5 rounds for time:

35 Double Unders

200m run

***Don't forget to set your DVR tonight, ESPN 2 will be airing the 2011 CrossFit Games at 7pm. Tonight will feature the final day of workouts, so be sure to tune in.***

Lightweight

SWOD

Max reps in 2 minutes of the following, rest 1 minute between each.

Push Ups, Box Jumps 20"/16", Wall ball

 

WOD

AMRAP 5 minutes

5 Muscle Ups

5 Clean and Jerks 155#/105#

 

Rest 3 minutes, then AMRAP 5 minutes

3 Deadlifts 275#/175#

6 Handstand Push Ups (hands on 25# plate, touch head to floor)

***Don't forget to set your DVR Wednesday night, ESPN 2 will be airing the 2011 CrossFit Games at 7pm. This Wednesday will feature the final day of workouts, so be sure to tune in.***

2011 CrossFit Games Open WOD 4

SWOD

Front Squat 3,3,3 90% of 1 rep max

 

WOD

AMRAP 10 minutes

60 Bar Facing Burpees

30 Overhead Squats 95#/65#

10 Muscle Ups

 

Rest Day

There's No I in Team

Join us at 8am and 9am for a morning packed full of CrossFit Bad-Assness. There is no better way to start of the weekend than by having fun with friends and family, so bring anyone and everyone and let's have some fun.

2011 CrossFit Games Open WOD 2

SWOD

Press 3,3,3 90% of 1 rep max

 

WOD

15 minute AMRAP

9 Deadlifts 155#/100#

12 Push Ups (Games Style)

15 Box Jumps

"GRIFF"

SWOD

Handstand Walk 100' or Wall Climb x15

 

WOD

"GRIFF"

800m run

400m run backwards

800m run

400m run backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

Happy Birthday Michael

SWOD

Deadlift 3,3,3 90% of 1 rep max

 

WOD

9 minute AMRAP

2 Wall Climbs

11 Ball Slams

9 Power Cleans 95#/65#

8 Burpees

9 Chest to Bar Pull Ups

***Don't forget to set your DVR tonight, ESPN 2 will be airing the 2011 CrossFit Games tonight at 7pm.***

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