CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

Shoulder Love


3 rounds with 1 minute rest between rounds. Each round is 2 minutes long.

Minute 1 perform 15 Handstand Push Ups, complete as many Sit ups as possible for remainder of minute.

Minute 2 perform 15 Pull Ups, complete as many Sit Ups as possible for remainder of minute.

Score is number of sit ups completed.



3 rounds for time

20 Push Press 95#/65#

20 KTE

20 Push ups

20 Double unders


Last done on 8/26/11

Happy Early Birthday Jerry!!!


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



4 Rounds for time:

8 Pull Ups

8 Burpee Box Jumps 24"/20"

8 Toes 2 Bar

8 Walking Lunges 95#/65# (barbell held on back NOT overhead)

Death by 10 Meters


With a 10 minute time limit complete the following


Double Unders (complete each set unbroken)



Start with 2 cones set 10 meters apart.

1st minute sprint 10 meters, 2nd minute sprint 20 meters....continue until you can no longer complete the required sprint within 1 minute.

The Bear Complex


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



5 Rounds NOT for time: Post loads used for each round.

Complete 7 sets of the following sequence, rest as needed between rounds.

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Watch the video for complete rules.

Rest Day

Title Shot

Being a champion is not always who's the best, instead it depends upon who wants it more and who is willing to push past their comfort zone!

Happy Early Birthday Lixet!!!

17 Minute AMRAP

19 Box Jumps 20"/16"

8 Wall Ball Sit Ups

3 Handstand Push Ups

***Don't forget this Saturday will be the 1st CFBA Tag Team Championship!!!***

Pushing Sprints


Deadlift 5,5,5 (40,50,60%)



150 Push-ups for time

Everytime you rest sprint 40 yards. You may rest in the up position, but resting at the bottom results in an immediate 40 yard sprint.

Last done on 7/21/11.

***Don't forget this Saturday will be the 1st CFBA Tag Team Championship!!!***



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



5 rounds for time:

200m Run

20 Wall Balls

20 Knees to Elbows

***Don't forget this Saturday will be the 1st CFBA Tag Team Championship!!!***

Happy Birthday Nolan!!!

3 rounds for time:

8 Clean and Jerks 135/95#

9 Chest to Bar Pull Ups

13 Front Squats 135/95#

1 Lap (29m) Burpee Broad Jumps

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