CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

AMANDA

SWOD

2 minutes work of each movement followed by 1 minute rest

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

 

WOD

9-7-5

Muscle Ups

Snatches 135#/95#

“I just competed in the CF Games less than a year ago and now I’m dying.”
- Amanda Miller, March 9, 2010

Just over a month after writing those words in her blog, Amanda Miller passed away. She was 24.

In 2009, after finishing sixth in the Mid-Atlantic Regional and doing 131 burpees in 10 minutes as a fundraiser for the trip, Miller arrived at The Ranch in Aromas to compete in the CrossFit Games. Nicknamed “Guns” for the prominent tattoos on her hips, Miller worked her way to a 55th-place finish.

Not long afterward, she faced another challenge when recurring melanoma spread to her lymph nodes and beyond. Miller died on April 23, and the April 27 CrossFit.com WOD was dedicated to the athlete who was born in Florida but lived in Virginia.

The first WOD of the 2010 CrossFit Games was also dedicated to Miller. With the top women grouped in the final heat of the opening workout at the Home Depot Center, Dave Castro announced the event that would kick off the Games and honor a fallen athlete.

Amanda represents the first time a workout has been named in honor of a Games athlete and gives CrossFitters around the world a chance to pay tribute to a great competitor who was taken far too soon.

Happy B-day Robert!

SWOD

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

 

WOD

11 minute AMRAP

7 Burpee Box Jumps 20"/16"

8 Toes 2 Bar

4 Rolling Wall Balls

Rest Day

OPEN HOUSE

We will be having an OPEN HOUSE from 8am-11am so stop by for a great workout or just to check out the facility.

COLBY

5 rounds for time:

10 Handstand Push ups

17 Snatches 75#/45#

11 Chest 2 Bar Pull ups

Our deepest sympathies go out to the Goldsteins.....today is for you COLBY 3, 2, 1, GO!

 

Brutus

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

6 rounds for time:

5 Burpees

7 Power Cleans 155#/110#

9 Broad Jumps 6'/4'

Part of our extended CrossFit family suffered a devastating loss recently. Josh and Arami Goldstein of CrossFit Owasso lost their 4 year old son Colby due to a tragic accident. This Friday we will be participating in a Tribute WOD in remembrance of 4 year old Colby. If you wish to help the Goldsteins in anyway they are requesting that you make donations to www.cureangelman.org in an effort to find a cure for Angelman Syndrome.

**We are having an Open House this Saturday from 8am-11am. So feel free to stop by and see what we are all about.**

BALLER

SWOD

Bench Press 5,5,5 (65,75,85%)

 

WOD

7 rounds for time:

15 Wall Balls

10 Pull ups

Part of our extended CrossFit family suffered a devastating loss recently. Josh and Arami Goldstein of CrossFit Owasso lost their 4 year old son Colby due to a tragic accident. This Friday we will be participating in a Tribute WOD in remembrance of 4 year old Colby. If you wish to help the Goldsteins in anyway they are requesting that you make donations to www.cureangelman.org in an effort to find a cure for Angelman Syndrome.

**We are having an Open House this Saturday from 8am-11am. So feel free to stop by and see what we are all about.**

Do Work

SWOD

Muscle Up/Pull up progressions

 

WOD

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

Deadlifts 225#/155#

Box Jump 24"/20"

Part of our extended CrossFit family suffered a devastating loss recently. Josh and Arami Goldstein of CrossFit Owasso lost their 4 year old son Colby due to a tragic accident. This Friday we will be participating in a Tribute WOD in remembrance of 4 year old Colby. If you wish to help the Goldsteins in anyway they are requesting that you make donations to www.cureangelman.org in an effort to find a cure for Angelman Syndrome.

**We are having an Open House this Saturday from 8am-11am. So feel free to stop by and see what we are all about.**

HQ WOD

SWOD

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

 

WOD

400m run

20 Press 95/65#

400m run

20 Push Press

400m run

20 Push Jerk

Part of our extended CrossFit family suffered a devastating loss recently. Josh and Arami Goldstien of CrossFit Owasso lost their 4 year old son Colby due to a tragic accident. This Friday we will be participating in a Tribute WOD in remembrance of 4 year old Colby. If you wish to help the Goldstiens in anyway they are requesting that you make donations to www.cureangelman.org in an effort to find a cure for Angelman Syndrome.

Rest Day

Take the time to roll out any tight spots and work on mobility.

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