CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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

FRAN

SWOD

Back Squat 5,5,5 (40,50,60%)

 

WOD

21-15-9

Thrusters 95/65#

Pull Ups

Last done 8/22/11

What better way to ring in the New Year than by introducing yourself to Fran (aka the floor)!!!

Rest Day

Happy New Year!!! Free T-shirt to whoever can come up with the best caption for today's pic!

New Year's Eve

Time to send 2011 out with a BANG!!! Regularly scheduled classes today, 8am Team WOD and 9am Intro.

Nancy

SWOD

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

 

WOD

5 Rounds for time:

400m Run

15 Overhead Squats 95#/65#

Last done on 8/17/11.

Fight Gone Bad

SWOD

Handstand Work

 

WOD

3 rounds, 1 minute rest between rounds.

Wall Ball

Sumo-Deadlift High Pull 75/45#

Box Jump 20"/16"

Push Press 75/45#

Calories Rowed

Pushing Annie

SWOD

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

 

WOD

50-40-30-20-10

Double Unders

Push Ups

Sit Ups

I got your BACK

SWOD

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

 

WOD

1200m Run

80 Pull Ups

800m Run

60 Pull Ups

400m Run

40 Pull Ups

200m Run

20 Pull Ups

The Long Mile

Since Saturday's WOD was an individual workout, join us at Noon today for a Team Workout!

WOD

In Teams of 2 complete the following using a 75# barbell for men or a 45# barbell for women. The barbell must be carried on each of the 400m runs as well.

50 Thrusters

400m Run

50 Walking Lunges

400m Run

50 Push Press

400m Run

50 Walking Lunges

400m Run

50 Thrusters

 

Today we will be open only for the Noon class. Normal classes will resume on Tuesday! Sorry for any inconveniences that may be caused.

Merry Christmas

Rest Day

Merry Christmas to everyone from your CrossFit BA family!!

 

 

Page 233 of 251

233

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit