CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



Press 3,3,3 (70,80,90%)



3 rounds for time:

400m run

21 Kettlebell Swings 1.5pd/1pd

12 Pull ups

Rest Day

Team Workout

Be ready for another great TEAM WOD at 8am. See you there and bring your friends or even better your enemies!

Happy Birthday Nate!!!


11 rounds for time:

11 Burpees with a lateral jump over the barbell

8 Deadlifts 115#

4 Thrusters 115#

Happy Birthday Mr. Incredible! We all hope that you have a great day, and you look amazing in those tights!

Carl Lewis


Handstand work, hold, walk ,free



5 rounds for time; rest 3 minutes between rounds.

400m run

Last Done on 9/1/11


Clean and Jerk


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



Every minute on the minute for 15 minutes perform the following

2 Power Clean and Jerks @ 80% of Squat Clean 1 rep max

Last done on 8/5/11



2 minutes work of each movement followed by 1 minute rest

Push Ups, Box Jumps 20"/16", Wall Balls




Muscle Ups

Snatches 135#/95#

“I just competed in the CF Games less than a year ago and now I’m dying.”
- Amanda Miller, March 9, 2010

Just over a month after writing those words in her blog, Amanda Miller passed away. She was 24.

In 2009, after finishing sixth in the Mid-Atlantic Regional and doing 131 burpees in 10 minutes as a fundraiser for the trip, Miller arrived at The Ranch in Aromas to compete in the CrossFit Games. Nicknamed “Guns” for the prominent tattoos on her hips, Miller worked her way to a 55th-place finish.

Not long afterward, she faced another challenge when recurring melanoma spread to her lymph nodes and beyond. Miller died on April 23, and the April 27 WOD was dedicated to the athlete who was born in Florida but lived in Virginia.

The first WOD of the 2010 CrossFit Games was also dedicated to Miller. With the top women grouped in the final heat of the opening workout at the Home Depot Center, Dave Castro announced the event that would kick off the Games and honor a fallen athlete.

Amanda represents the first time a workout has been named in honor of a Games athlete and gives CrossFitters around the world a chance to pay tribute to a great competitor who was taken far too soon.

Happy B-day Robert!


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



11 minute AMRAP

7 Burpee Box Jumps 20"/16"

8 Toes 2 Bar

4 Rolling Wall Balls

Rest Day


We will be having an OPEN HOUSE from 8am-11am so stop by for a great workout or just to check out the facility.

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