CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475




7 Rounds for time:

10 Dumbbell Hang Split Snatch Right Arm 40#/30#

1 Rope Climb

10 Dumbbell Hang Split Snatch Left Arm 40#/30#

1 Rope Climb

Alternate Feet in the split snatch sets.


7 Rounds for time:

10 Dumbbell Hang Split Snatch Right Arm 30#/20#

1 Rope Climb

10 Dumbbell Hang Split Snatch Left Arm 30#/20#

1 Rope Climb

Alternate Feet in the split snatch sets.


5 Rounds for time:

5 Dumbbell Hang Split Snatch Right Arm 20#/10#

3 Ring Rows

5 Dumbbell Hang Split Snatch Left Arm 20#/10#

3 Ring Rows

Alternate Feet in the split snatch sets.

U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.




25 Minute AMRAP

150 Double Unders

50 Push Ups

15 Power Cleans 185#/123#


25 Minute AMRAP

100 Double Unders

30 Push Ups

10 Power Cleans 135#/93#


20 Minute AMRAP

75 Single Unders

20 Knee Push Ups

10 Power Cleans 75#/53#

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.



Break Up and Complete in Any Order That You Like.

2 Mile Run

150 feet Handstand Walking

50 Strict Chest to Bar Pull Ups

Scaled Option

1.5 Mile Run

12 Wall Climbs

30 Supine Barbell Rows



20 Minute AMRAP:

10 Push Press 115#/83#

10 Kettlebell Swings 55#/35#

10 Box Jumps 24"/20"

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.



8 Rounds for Time:

5 Front Squats 185#/123#

26 Ring Push Ups

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.


9am - Team Workout

In Teams of 2 complete the following:

If you do not have a partner complete 5 reps of each exercise per round and find a heavy sandbag to carry.

9 Rounds for Time:

9 Bar Muscle Ups

11 Clean & Jerks 155#/103#

50 Yard Buddy Carry

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.



6 Rounds for Time:

50 Squats

25 Ring Dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.



With a 30 Minute Time Cap complete the following.

1000 Meter Run, 100 Double Unders, 50 Sit Ups

800 Meter Run, 80 Double Unders, 40 Sit Ups

600 Meter Run, 60 Double Unders, 30 Sit Ups

400 Meter Run, 40 Double Unders, 20 Sit Ups

200 Meter Run, 20 Double Unders, 10 Sit Ups




7 Rounds for Time:

4 Muscle Ups

17 One Legged Squats Alternating

7 Hang Power Clean & Jerks 135#/93#

6 Burpees to 6" Target


Teams of 3 complete the following.

222 Kettlebell Swings 55#/35#

222 Box Jumps 20"/16"

222 Goblet Squats 55#/35#

222 Push Ups

222 Wall Balls

222 Calories Rowed

222 Lunges

222 Burpees



800 Meter Run

400 Meter Run Backwards

800 Meter Run

400 Meter Run Backwards

Last done on 5/17/12.

In honor of U.S. Air Force Staff Sgt. Travis L. Griffin, 28, who was killed on April 3, 2008, in the Rasheed District of Baghdad, by an

improvised explosive device strike to his vehicle.

Griffin is survived by his son, Elijah.

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