CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

No Mas

AMRAP in 3 minutes:

100m Run

20 Deadlifts 225#/155#

30 Box Jumps 24"/20"

40 Wall Balls

50 Walking Lunges

60 Push Press 75#/45#

400m Farmers Walk using 55#/35# Kettlebells

Rest 1 minute, then start over with a 6 minute AMRAP.

Following the 6 minute AMRAP rest 1 minute. Then complete the workout in its entirety for time.

Post Reps for rounds 1 & 2, and also time to complete entire workout to comments.


Start with an 800m Run

Then do 10 Rounds of...

10 Pullups

10 Ring Dips

then end with an 800m Run

Rest Day

Team Workout

Classes are back to normal schedule.

8am Team WOD

9am Intro to CrossFit


AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

Last done on 12/13/2011.

Double the Fun

100 Double Unders

40 Kettlebell Swings 55#/35#

20 Burpees

50 Double Unders

30 Overhead Lunges 45#/25# plate

15 Handstand Push Ups

100 Double Unders

Kat loves double unders and gives them 2 THUMBS UP!!!

Down and Out

AMRAP in 15 minutes

10 Sumo-deadlift High Pulls 75#/45#

10 Knees to Elbows

40 yard Sprint

Post rounds and weights to comments.

The Other Total

After a proper warm up you get 3 attempts to find your 1 rep max at each lift.


Bench Press

Overhead Squat

Post loads and total to comments.

Booty Fab

3 Rounds for time:

400m Run

15 Front Squats 95#/65#

30 Walking Lunges

Last Done on 9/20/12.

Rest Day

Rest Day....and as always be sure to roll out, stretch, and or try what K-Star is up to.....If you're brave enough.

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