CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Donkey's Revenge

SWOD

Front Squat 5,5,5 85% of 1 rep max

 

WOD

21-15-9

Push Press 115#/80#

L-pull ups

 

Last done on 6/30/11.

NEVER FORGET

Today we will be holding a special 9/11 tribute workout today at Noon. Be sure to drop by and pay homage to those who lost their lives that day, and in the following years as we battle the "War on Terror."

 

Also a special thank goes out to all of the Military, Fire, and LEO personnel who unselfishly put themselves at risk each and everyday so the rest of us don't have to. "THANK YOU AND MAY GOD BLESS EACH AND EVERY ONE OF YOU."

Happy Birthday Jessica!!!

 

Come on in @ 8am and join us for a special Team Birthday WOD for Jessica.

***Attention everyone....we will be open this Sunday in order to commemorate the 10th anniversary of the 9/11 attacks. We will have a special workout planned, so if you are up to the challenge then plan to meet us @ Noon to pay tribute to all of those whose lives were lost on that day.***

Betsy

SWOD

Press 5,5,5 85% of 1 rep max

 

WOD

21-15-9

Sumo Deadlift High Pull 95#/65#

Ring Dips

Leg Work

SWOD

Deadlift 5,5,5 85% of 1 rep max

 

WOD

1200m run, 10 Overhead Lunges 45#/25#, 120 Double Unders

800m run, 20 Overhead Lunges 45#/25#, 90 Double Unders

400m run, 30 Overhead Lunges 45#/25#, 60 Double Unders

200m run, 40 Overhead Lunges 45#/25#, 30 Double Unders

Get a Grip

SWOD

Wall Ball Maze x3, Turkish Get Up x10 (5 each arm)

 

WOD

5 rounds; 1 minute rest between rounds

5 Squat Clean 155#/105#

10 Chest to Bar Pull Ups

15 Toes to Bar

100m Sprint

Explode!!!

SWOD

Weighted Pull Ups 5,5,5

 

WOD

10!

SDHP 115#/75#

Clapping Push Ups

Kettlebell Swings 2pd/1.5pd

Labor Day

SWOD

Back Squat 5,5,5 85% 1 rep max

 

WOD

"GRACE"

30 Clean and Jerks 135#/95#

*** We will only be open for a 10am class today. ***

Rest Day

REST DAY, enjoy the nice and cool weather. Be ready to move some HEAVY WEIGHT next week!

*** We will be OPEN Labor Day 9/5 for a 10am class only. This time can be adjusted if needed, let us know! ***

TEAMWORK

Tomorrow brings another fun and awesome TEAM WOD. So be sure to swing by at 8am or 9am and bring family and friends, because Saturdays are always the most fun workouts!!!

*** We will be OPEN Labor Day 9/5 for a 10am class only. This time can be adjusted if needed, let us know! ***

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