CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475


Bench Press 4 x Max reps @ bodyweight



800m run

400m run backwards

800m run

400m run backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah

Last done on 9/22/2011.

With a 10 minute time limit complete each of the following sets unbroken before moving on to the next set.

Double Unders 10-20-30-40-50-40-30-20-10


AMRAP in 15 minutes;

4 Muscle Ups

8 Handstand Push Ups

12 Pistols

Post time it took to complete double unders and rounds/reps to comments.

Tuesday 5/15/12

3 rounds; perform max reps in 1 minute at each station. On the call of rotate immediately move to the next station.

Pull Ups

Front Squats 95#/65#

Games Style Push Ups

Box Jumps 20"/16"

Sprint 10m* (these should be performed like "Death by Ten Meters"; score only completed sprints)

Rest 1 minute

Post total reps to comments.

Deadlift: find your 3 rep max


Every minute on the minute for 10 minutes:

Perform 3 Clean & Jerks @ 50% of deadlift 3 rep max

Perform a 5 burpee penalty for every missed rep.

Post weights and penalties to comments.

Great job to everyone who ran in the race on Friday, many new PR's were set and it was a great time!

Happy Mothers Day

HAPPY MOTHER's DAY to all the wonderful mothers at CFBA!!!

Take this special day as a blessing so you can sit on the couch, relax, and finally clean that shotgun that's leaning against the wall......oh maybe that's just how we roll in my family! Either way enjoy your special day and take full advantage of this REST DAY.

Team WOD

We are back to normal class schedule!

8am Team WOD

9am Intro Class


Muscle Up/Ring Dip progressions

3 rounds for time:

100ft Walking Lunges

50 Squats

100ft Burpee Broad Jump

50 Sit Ups

100ft Farmers Walk

50 Double Unders

Post times and loads for Farmers Walk to comments.


3 rounds for max reps; each round is 3 minutes long.

1st minute - perform 20 KTE, then max burpees for the remainder of the minute.

2nd minute - perform 20 Wall Balls, then max burpees for the remainder of the minute.

3rd minute - rest

Score equals total number of burpees.


5 Cycles of the following.

3 minute AMRAP of:

3 Power Cleans 135#/95#

6 Push Ups

9 Squats

Rest 1 minute between cycles.


Max rep Overhead Squats @ Bodyweight


5 rounds for time:

400m Run

15 Overhead Squats 95#/65#

Last Done 12/30/11.

Happy Birthday Joe!!!

5 rounds for time:

8 Power Snatch 95#/65#

19 Ball Slams

8 Double Kick Burpees

6 2 for 1 Wall Balls

Page 217 of 248


CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit