CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Rest Day

Just a reminder the noon class will be changing to 12:30 starting this Monday until further notice.

Team WOD

After moving all last weekend, this weekend we are back to regularly scheduled classes. This week is a tune up for next weekends "Title Shot". If anyone thinks that they can dethrone the champions.

HELEN

SWOD

Deadlift 5,3,1 (75,85,95%)

 

WOD

3 rounds for time:

400m run

21 Kettlebell Swings 1.5pd/1pd

12 Pull ups

Last done on 11/14/11.


Top Heavy

SWOD

Handstand Walk 100' for time

 

WOD

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

Sumo-deadlift High Pull 75#/45#

Push Press 75#/45#

Pull Ups

Push Ups (games style)

Last done on 9/30/11.

Annabel

SWOD

Press 5,3,1 (75,85,95%)

 

WOD

50 Double Unders

50 Sit Ups

10 Power Snatches 95#/65#

15 Overhead Squats 95#/65#

30 Double Unders

30 Sit Ups

10 Power Snatches

15 Overhead Squats

10 Double Unders

10 Sit Ups

10Power Snatches

15 Overhead Squats

Starting Monday the noon class will be changing to 12:30 until further notice.

CHRISTINE

SWOD

Max height box jump

 

WOD

3 rounds for time:

400m run

12 Bodyweight deadlifts

21 Box Jumps 24"/20"

Starting Monday the noon class will be changing to 12:30 until further notice.

Happy Birthday Candis!!!

SWOD

Back Squat 5,3,1 (75,85,95%)

 

WOD

12 minute AMRAP:

31 Overhead Lunges 45#/25#

9 Hang Power Cleans 135#/95#

8 Push Press 135#/95#

9 Knees to Elbows

Rest Day

Enjoy your Sunday and will see everyone on Monday at the new box!!

Moving Day

Don't forget on Monday to go to the new box, number 2268.

 

LYNNE

SWOD

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

 

WOD

5 rounds with 5 minutes rest between each:

Max bodyweight bench press

Max pull-ups

Last done on 10/24/11.

***There will be no classes on Saturday. We will be moving into our new space, any and all help will be welcomed.***

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