CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CrossFit Total

WOD

After a proper warm up you have 3 attempts at each lift to find your 1 rep max. Score is total weight of each max lift combined.

Back Squat

Press

Deadlift

Last done on 12/2/11.

Rest Day

Time to roll out, stretch, and get out and enjoy this awesome winter weather.

Championship Saturday!!!

Today, the CFBA Tag Team Titles are back on the line!!! So come get some.

Happy Birthday Adam!!!

SWOD

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

 

WOD

2 Snatches 95#/65#

3 Rounds for time

19 Game style push ups

8 Pistols

1 Wall Climb

This WOD is to be done like AIR FORCE. Start the WOD with 2 snatches then perform 2 snatches every minute on the minute until all 3 rounds are complete.

***Registration is NOW open for the 2012 CrossFit Games!!! So don't procrastinate and wonder about how well you could do. Jump in feet first and kick some a$$.

 

HQ WOD

SWOD

2 min L-sit hold/max broad jump x 5

 

WOD

For Time

30 HSPU

40 Pull ups

50 KB Swings 1.5 pood/ 1 pood

60 Situps

70 Burpees

 

"Fire Down Below"

SWOD

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

 

WOD

4 rounds for time:

100m Bear Crawl

50 Squats

"Need more Kettlebell"

SWOD

Turkish Get Up x10

 

WOD

3 rounds for time:

20 Kettlebell Swings 55#/35#

20 Goblet Squats

20 Clean and Jerk (alternating arms)

100m Farmer's carry *

*Pinch grip 35# plates for men, 15# plates for women.

 

"The Grindstone"

SWOD

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

 

WOD

12-9-6 of the following:

Hang Squat Clean 135#/65#

Handstand Push Ups

Rest Day

Just a reminder the noon class will be changing to 12:30 starting this Monday until further notice.

Team WOD

After moving all last weekend, this weekend we are back to regularly scheduled classes. This week is a tune up for next weekends "Title Shot". If anyone thinks that they can dethrone the champions.

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