CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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.

CFBA Halloween Beatdown

This Saturday the 8am and 9am class are canceled. Instead we will be holding only a 10am class. This will be our First Annual CFBA Halloween Beatdown! We encourage everyone to dress in costume and bring their appetite. We will be grilling hamburgers and hot dogs after the WOD. So bring any side dish you like! And as always bring your A-game!

Impetus

SWOD

Squat Clean 5,5,5 (40-50-60%)

 

WOD

1200m Run

15 Muscle Ups

800m Run

10 Muscle Ups

400m Run

5 Muscle Ups

 

***Attention all members!!! This Saturday the 8am and 9am class are canceled. Instead we will be holding only a 10am class. This will be our First Annual CFBA Halloween Beatdown! We encourage everyone to dress in costume and bring their appetite. We will be grilling hamburgers and chicken after the WOD. So bring any side dish you like and please RSVP before Friday by either Facebook or adding your name to the list on the board. We need a count of people in order to know how much meat to get. So lets have some fun and eat some awesome grub with great friends.***

Tremors

SWOD

L-sit 2 minutes

 

WOD

AMRAP in 5 minutes:

5 Bench Hurdles

10 One-legged Squats Alternating

15 Sit ups

Rest 3 minutes then, AMRAP in 5 minutes:

5 Toes 2 Bar

10 Jumping Squats 1" off floor

15 Double Unders

***Attention all members!!! This Saturday the 8am and 9am class are canceled. Instead we will be holding only a 10am class. This will be our First Annual CFBA Halloween Beatdown! We encourage everyone to dress in costume and bring their appetite. We will be grilling hamburgers and chicken after the WOD. So bring any side dish you like and please RSVP before Friday by either Facebook or adding your name to the list on the board. We need a count of people in order to know how much meat to get. So lets have some fun and eat some awesome grub with great friends.***

CRYSTAL

SWOD

Bench Press 5,5,5 (40,50,60%)

 

WOD

3 rounds for time:

400m run

30 Overhead Squats 75#

21 Pull ups

Compare times to 7/27/2011.

***Attention all members!!! This Saturday the 8am and 9am class are canceled. Instead we will be holding only a 10am class. This will be our First Annual CFBA Halloween Beatdown! We encourage everyone to dress in costume and bring their appetite. We will be grilling hamburgers and chicken after the WOD. So bring any side dish you like and please RSVP before Friday by either Facebook or adding your name to the list on the board. We need a count of people in order to know how much meat to get. So lets have some fun and eat some awesome grub with great friends.***

15 Minutes of Fame

SWOD

Wall Ball Maze x3

 

WOD

As Many Rounds As Possible in 15 minutes:

5 Front Squats 95#/65#

10 Handstand Push ups

15 Overhead Lunges 45#/25#

***Attention all members!!! This Saturday the 8am and 9am class are canceled. Instead we will be holding only a 10am class. This will be our First Annual CFBA Halloween Beatdown! We encourage everyone to dress in costume and bring their appetite. We will be grilling hamburgers and chicken after the WOD. So bring any side dish you like and please RSVP before Friday by either Facebook or adding your name to the list on the board. We need a count of people in order to know how much meat to get. So lets have some fun and eat some awesome grub with great friends.***

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