CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Wednesday 5/2/12

Every minute on the minute for 15 minutes.

Odd minutes - 3 Push Press @ 80% of 1 rep max press

Even minutes - 10 Wall Balls

 

Post loads to comments.

This weekend the Tag Team Belts will be back on the line!!! Afterwards we will be having a cookout, please let us know if you plan on attending so we know how much food to get. And as always feel free to bring either money to pitch in or your favorite side dish.

**Saturday Schedule**

8am Canceled

9am Canceled

10am Championship WOD

Back Squat 5,5,5,5,5

You have 5 attempts to find your 5 rep max.

 

AMRAP in 10 minutes

5 Front Squats @ 50% of back squat 5rm

100m Sprint

 

Post results to comments.

This weekend the Tag Team Belts will be back on the line!!! Afterwards we will be having a cookout, please let us know if you plan on attending so we know how much food to get. And as always feel free to bring either money to pitch in or your favorite side dish.

**Saturday Schedule**

8am Canceled

9am Canceled

10am Championship WOD

The Wrath of Fran

Press 1,1,1,1,1,1

You have 5 attempts to find your 1 rep max.

 

AMRAP in 5 minutes

5 Thrusters 95#/65#

5 Pull Ups

Rest 2 minutes, then AMRAP in 5 minutes.

5 SDHP 95#/65#

5 Ring Dips

Post 1rm and Reps/rounds for each AMRAP to comments.

This weekend the Tag Team Belts will be back on the line!!! Afterwards we will be having a cookout, please let us know if you plan on attending so we know how much food to get. And as always feel free to bring either money to pitch in or your favorite side dish.

**Saturday Schedule**

8am Canceled

9am Canceled

10am Championship WOD

Rest Day

Rest Day

Team Workout

Be sure to drop in for our normally scheduled classes.

8am Team WOD

9am Intro to CrossFit

Next weekend the Tag Team Belts will be back on the line!!! And of course it will be followed by a cookout, either bring money to pitch in for food or bring your favorite side dish.

 

And as always bring your GAME FACE.

10!

Handstand Push Ups

Supine Ring Rows

At that exact moment the other guy came to the realization that...He no longer wanted to fight Jacob!

NASTY GIRLS

3 Rounds for time:

50 Squats

7 Muscle Ups

10 Hang Power Cleans 135#/95#

Last done on 7/20/11.


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

WE WILL NEVER FORGET!

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