CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

Twice as Nice


Front Lever Progressions



AMRAP 10 minutes:

3 Handstand Push Ups

6 Sumodeadlift High Pulls 95#/65#

9 Box Jumps 24"/20"


Rest 2 minutes, then AMRAP in 10 minutes:

5 Elevated Ring Rows (finish position should have body parallel with ground and rings touching chest)

10 Thrusters 95#/65#

15 Push ups (hands off)

Are we there yet?


Press 3,3,3 90% 1 rep max



3 Rounds for Time

400m Run

30 OHS 75#/45#

21 Pull Ups


Clean and Jerk, Muscle Ups

2 minute L-sit, AMRAP Toes 2 Bar in 2 minutes



5 rounds for time:

5 Squat clean and jerks 135#/83#

5 Muscle ups


The CrossFit Games begin this Friday so be sure to watch some of the most amazing athletes give it their all. You can view the games live here. Pictured below is Rich Froning Jr the second place finisher of the 2010 CrossFit Games. He had built up a sizeable lead heading into the last event, but he was unable to climb the rope. Which ultimately led to Graham Holmberg overtaking him and becoming the 2010 CrossFit Games Champion. Many are picking Rich to win it all this year so be sure to tune in and see how it all goes down.

Wall ball, Snatch


Deadlift 3,3,3 90% 1 rep max



3 rounds for time:

30 Wall Balls 20#/14#

30 Snatch 75#/45#

Rest Day

Be sure to take advantage of your rest day. Then be prepared to bring your A game for next weeks workouts!

Rest Day

Next week marks the beginning of the 2011 CrossFit Games, are you ready?



Weighted Pull-ups 5,5,5



25 Pull-ups

50 Deadlifts 135#/83#

50 Push-ups

50 Box Jumps 20"/16"

50 Floor Wipers 135#/83#

50 Kettlebell Swings 1.5 pood/1 pood

25 Pull-ups


Are you Spartan tough???

Pushing Sprints


AMRAP 2 minutes with 1 minute rest between exercises.

Double Unders, Burpees, Box Jumps 20"/16"



150 Push-ups for time

Everytime you rest sprint 40 yards. You may rest in the up position, but resting at the bottom results in an immediate 40 yard sprint.

Nasty Girls


Squat Cleans 5,5,5 80% 1 rep max



3 Rounds for time:

50 Squats

7 Muscle Ups

10 Hang Power Cleans 135#/83#


SWOD - There will be no SWOD for today.



1600m run

80 Kettlebell Swings 1.5 pood/1 pood

1200m run

60 Kettlebell Swings

800m run

40 Kettlebell Swings

400m run

20 Kettlebell Swings

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