CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CROSSFIT FOR HOPE

The 8am and 9am classes are canceled.

 

Join us at 10am for the CrossFit for Hope workout.

3 rounds, 1 minute at each station.

Burpees

Power Snatch 75#/45#

Box Jumps 24"/20"

Thrusters 75#/45#

Chest to Bar Pull Ups

Rest 1 minute between rounds.

You can register to compete or donate by clicking the following link here.

**Tag Team Championship WOD will be Sunday at NOON.**

Bench Press 5,5,5 (65,75,85%)


15 minute AMRAP

10 Plyo Push Ups*

20 Overhead Lunges 45#/25#

30 Lateral Jumps over plate

*Plyo push up is performed with one hand on top of plate and the other on the floor. After touching chest to floor push up with enough force to switch hands on top of the plate.

Post loads and rounds/reps to comments.

***This Saturday there will not be a Team WOD or Intro Class***

Instead we will be holding a special Fundraiser WOD at 10am.

You can register to compete or donate by clicking the following link here.

**Tag Team Championship WOD will be Sunday at NOON.**

Deadlift 5,5,5 (65,75,85%)


Every Minute on the Minute for 10 minutes:

2 Squat Cleans @ 80% of 1 rep max

5 Handstand Push Ups

After the 10 minutes perform a 5 burpee penalty for each missed rep.

Post loads and penalties to comments.

***This Saturday there will not be a Team WOD or Intro Class***

Instead we will be holding a special Fundraiser WOD at 10am.

You can register to compete or donate by clicking the following link here.

**Tag Team Championship WOD will be Sunday at NOON.**

BARBARA

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


5 rounds for time:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest 3 minutes between rounds.

***This Saturday there will not be a Team WOD or Intro Class***

Instead we will be holding a special Fundraiser WOD at 10am.

You can register to compete or donate by clicking the following link here.

**Tag Team Championship WOD will be Sunday at NOON.**

Press 5,5,5 (65,75,85%)


For time:

400m Run

20 Press 95#/65#

400m Run

20 Push Press 95#/65#

400m Run

20 Push Jerk 95#/65#

Post loads and times to comments.

***This Saturday there will not be a Team WOD or Intro Class***

Instead we will be holding a special Fundraiser WOD at 10am.

You can register to compete or donate by clicking the following link here.

**Tag Team Championship WOD will be Sunday at NOON.**

 

ELIZABETH

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


21-15-9

Power Clean 135#/95#

Ring Dips

Last done on 10/19/2011.

***This Saturday there will not be a Team WOD or Intro Class***

Instead we will be holding a special Fundraiser WOD at 10am.

You can register to compete or donate by clicking the following link here.

**Tag Team Championship WOD will be Sunday at NOON.**

Rest Day

Rest Day.

***This Saturday there will not be a Team WOD or Intro Class***

Instead we will be holding a special Fundraiser WOD at 10am.

You can register to compete or donate by clicking the following link here.

Team WOD

**The Tag Team Championship WOD will be moved to next weekend due to the Warrior Dash.**

Normal class schedule today.

Team WOD - 8am

Intro Class - 9am

Weighted Pull Ups 5,5,5


21-15-9

Chest to Bar Pull Ups

Pistols

Post loads and times to comments.

Handstand Push Up Progressions


5 Rounds for max reps

You have 2 minutes to work and score as many reps as possible.

30 Wall Balls*

Max Burpees*

Rest 3 minutes

*You have 2 minutes to complete 30 wall balls then use the remaining time to perform max burpees.

Score equals total burpees completed.

Post score to comments.

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