CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

AMRAP in 7 minutes:

5 Bench/box hurdles

10 One-Legged Squats Alternating

15 Sit Ups

Rest 3 minutes, then AMRAP in 7 minutes:

5 Toes to Bar

10 Jumping Squats

15 Double Unders

Every Minute on the Minute for 15 minutes:

2 Power Clean and Jerks @ 80% of 1rm

Perform a 5 burpee penalty for every missed clean or jerk. Add time to complete penalty to your run time.

Rest 2 minutes then

Run 800 meters

Post loads and run time to comments.

Lumberjack 20

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.The following workout was created in honor of all the victims from that day.

For time complete the following:

20 Deadlifts 275#/180#
Run 400m
20 KB swings 70#/55#
Run 400m
20 Overhead Squats 115#/75#
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box jumps 24"/20"
Run 400m
20 DB Squat Cleans 45#/25#
Run 400m


Rest Day

Team Workout

Come on in a 8 am and kick off the weekend right with another Team WOD.



21-15-9 of the following:

Overhead Squats 95#/65#

Knees to Elbows


AMRAP in 15 minutes:

20 1-Arm Ball Slams

10 Floor Wipers 135#/95#

Happy Birthday Andy!!!

4 Rounds for time:

18 Burpees

19 Butterfly Sit Ups

7 Power Clean & Jerks 135#/95#

3 Muscle Ups

39 Double Unders

No Mas

AMRAP in 3 minutes:

100m Run

20 Deadlifts 225#/155#

30 Box Jumps 24"/20"

40 Wall Balls

50 Walking Lunges

60 Push Press 75#/45#

400m Farmers Walk using 55#/35# Kettlebells

Rest 1 minute, then start over with a 6 minute AMRAP.

Following the 6 minute AMRAP rest 1 minute. Then complete the workout in its entirety for time.

Post Reps for rounds 1 & 2, and also time to complete entire workout to comments.


Start with an 800m Run

Then do 10 Rounds of...

10 Pullups

10 Ring Dips

then end with an 800m Run

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