CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

Eli's B-day WOD


Max Pull ups



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


Max Height Box Jumps



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! ***



Muscle Up Progressions



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


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



5 Rounds for time:

10 Squat Cleans 135#/95#

10 Burpees with jump over barbell

200m Sprint




Double Unders 10-20-30-40-50

Do not move on to the next set until each is completed unbroken, 10 minute time limit.




5 Pull ups

10 Push ups

15 Squats

Ever wonder what trainers do in their spare time? Recently Daryl and I have taken up flying lessons!

Rest Day

Finally a REST DAY!!! Take this time to address your mobility issues at home with a lacrosse ball or by doing some of the stretches that we have been covering in class.

Hanging Out

Come on in and have some fun. We will be "hanging out" for a 8am and 9am class every Saturday. Be sure to bring your friends and family!!!

Shoulder Love


Handstand Walk 100' or Wall Climb x15



3 rounds

20 Push Press 95#/65#

20 Knees to Elbows

20 Push ups

20 Double Unders

AMRAP in 15


For time with 2 minute rest between each attempt.

Wall Ball Maze x3



AMRAP in 15 minutes

100m Sprint

10 Supine Ring Rows

10 Wall Balls


Triple Dipped


2 minutes of each exercise with 1 minute rest between:

Double Unders, Toes 2 Bar, Box Jumps



1200m run

60 Ring Dips

800m run

30 Ring Dips

400m run

10 Ring Dips

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