CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

Team Workout

After this weekend we may be suspending Team Workouts or rescheduling them depending upon attendance. Starting next week we will be holding the 2012 CrossFit Games Open workouts on Saturday. If you signed up for the Games and are unable to attend the Saturday class, please get with one of the trainers to schedule a time for your workout to be judged.

Spin the Black Circle


Overhead Squat 5,5,5 (65,75,85%)



All movements performed with 45#/25# plate:

50 Squats

50 Lateral jumps over plate

50 Push Ups

200m Run with plate overhead

200m Overhead Lunges



Squat Clean 5,5,5 (65,75,85%)



20 minute AMRAP

400m run

Max Pull Ups

Last Done on 8/8/11.

Double Trouble


Push Jerk 5,5,5 (65,75,85%)



4 rounds for time:

10 Hang Power Snatch 75#/45#

30 Double Unders

10 Thrusters 75#/45#

30 Double Unders

Get Low


Snatch 5,5,5 (65,75,85%)



20 minute AMRAP

5 Burpees

10 Ring Push Ups (set rings 1" off ground)

15 Jumping Squats (1" off ground)

Happy Birthday Josh!!!

2 Rounds for time:

13 Knees to Elbows

19 Wall Balls

80 ft Single Arm Overhead Walking Lunges 45#/25# (40ft with each arm)

Rest Day

Team WOD

Be ready for another round of Team WODs today at 8am.

Apparently Wyatt agrees with Rachael, that "CrossFit is Boring!!!"

Happy Birthday Anna!!!

6 Rounds for time:

6 Clapping Push Ups

9 Rolling Wall Balls

10 Kettlebell Swings 55#/35#

12 Box Jumps 24"/20"



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.


Push Jerk

Squat Clean

Bench Press

Page 216 of 239


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