CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Merry Christmas

Rest Day

Merry Christmas to everyone from your CrossFit BA family!!

 

 

Santa's Surprise

Our normal class times are cancelled, but come on in at 10am and check out our special Christmas Eve WOD that Santa has prepared just for you!!

Baby Got Back

SWOD

Back Squat 3,3,3 (70,80,90%)

 

WOD

3 Rounds max reps in a minute at each station. You may start at any station.

Calories Rowed

Knees to Elbows

Jumping Squats 1"

Pull Ups

Walking Lunges

Rest 1 minute between rounds.

Our normal Saturday class times are cancelled but we will be doing a special Christmas Eve WOD at 10am, so feel free to stop in and have some fun.

Death by Squat Clean

SWOD

Wall Ball Maze x3

 

WOD

Minute 1 perform 1 squat clean (135#/95#), minute 2 perform 2 squat cleans...continue until you can no longer perform the necessary squat cleans in the minute allowed.

Happy Birthday Mike

Happy Birthday Mike!!!

 

AMRAP in 25 minutes:

9 Wall Climbs

11 Hang Power Cleans 95#/65#

22 Kettlebell Swings 55#/35#

1 Lap (59 meters) Overhead Lunge Walk 45#/25#

Franesque

SWOD

Press 3,3,3 (70,80,90%)

 

WOD

10!

Thrusters 95#/65#

Pull Ups

KELLY

SWOD

Deadlift 3,3,3 (70,80,90%)

 

WOD

5 Rounds for time:

400m Run

30 Box Jumps 24"/20"

30 Wall Balls

Rest Day

The Calm

The New Year is coming very soon.....and it will bring a new era of Team Workouts here at CFBA. So come in today and see what the New Year will hold for all of us.

Do you have what it takes to become a champion?

Work That Snatch

SWOD

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

 

WOD

AMRAP in 7 minutes

9 Snatch Deadlifts 95#/65#

6 Hang Power Snatch

3 Overhead Squats

Rest 3 minutes then

AMRAP in 5 minutes

Snatch 115#/80#

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