CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



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



5 Rounds for time:

400m Run

15 Overhead Squats 95#/65#

Last done on 8/17/11.

Fight Gone Bad


Handstand Work



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


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




Double Unders

Push Ups

Sit Ups

I got your BACK


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



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!


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!!



Santa's Surprise

Our normal class times are cancelled, but come on in at 10am and check out our special Christmas Eve WOD that Santa has prepared just for you!!

Baby Got Back


Back Squat 3,3,3 (70,80,90%)



3 Rounds max reps in a minute at each station. You may start at any station.

Calories Rowed

Knees to Elbows

Jumping Squats 1"

Pull Ups

Walking Lunges

Rest 1 minute between rounds.

Our normal Saturday class times are cancelled but we will be doing a special Christmas Eve WOD at 10am, so feel free to stop in and have some fun.

Death by Squat Clean


Wall Ball Maze x3



Minute 1 perform 1 squat clean (135#/95#), minute 2 perform 2 squat cleans...continue until you can no longer perform the necessary squat cleans in the minute allowed.

Happy Birthday Mike

Happy Birthday Mike!!!


AMRAP in 25 minutes:

9 Wall Climbs

11 Hang Power Cleans 95#/65#

22 Kettlebell Swings 55#/35#

1 Lap (59 meters) Overhead Lunge Walk 45#/25#

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