CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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! ***

Eli's B-day WOD

SWOD

Max Pull ups

 

WOD

9 rounds for time:

2 Ab Rollouts

20 yard Bear Crawl

10 Wall Balls 20#/14#

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

Carl Lewis

SWOD

Max Height Box Jumps

 

WOD

5 rounds for time; rest 3 minutes between rounds.

400m run

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

Nate

SWOD

Muscle Up Progressions

 

WOD - "NATE"

20 minute AMRAP

2 Muscle Ups

4 Handstand Push ups

8 Kettlebell Swings 2pd/1.5pd

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th 2008 during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.

Sprint to the Finish

SWOD

2 minute L-sit, then Max distance Broad Jump (5 attempts)

 

WOD

5 Rounds for time:

10 Squat Cleans 135#/95#

10 Burpees with jump over barbell

200m Sprint

 

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