CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

The Run Around

SWOD

Press 5,5,5,5+ (50,65,70,75%)

Back Squat 5,5,5,5+ (50,65,70,75%)

 

WOD

800m run

30-20-10 Wall Balls

60-40-20 Double Unders

800m run

Last done on 5/12/15.


31 HEROES WOD

9am - Team Workout

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

 

31 minute AMRAP,  in teams of 2.

8 Thrusters 155/105

6 Rope Climbs 15'

11 Box Jumps 30"/24"

Team member #1 performs the work above while team member #2 runs with 45#/25#. When team member #2 returns, they take over where team member #1 left off, and team member #1 begins the weighted run.

Last done 8/5/17.

If you wish to donate to the 31 Heroes Foundation follow THIS LINK.


SWOD

Press 5,5,5,5 (30,40,50,60%)

Deadlift 5,5,5,5 (30,40,50,60%)


WOD

RX'D

7 Minute AMRAP

3,6,9,12,15,18,21.....

Alternating Dumbbell Snatch 50#/35#

Dumbbell Front Rack Lunges 50#/35#

20 Double Unders

INTERMEDIATE

7 Minute AMRAP

3,6,9,12,15,18,21.....

Alternating Dumbbell Snatch 40#/25#

Dumbbell Front Rack Lunges 40#/25#

20 Double Unders

BEGINNER

7 Minute AMRAP

3,6,9,12,15,18,21.....

Alternating Dumbbell Snatch 35#/20#

Lunges

20 Single Unders


Sprinting Helen

SWOD

EMOTM x10

Odd - 3 Kipping Swings + 1 Muscle Up

Even - 40 Double Unders


WOD

RX'D

Every 4 minutes x3

400 Meter Run

21 Kettlebell Swings 55#/35#

12 Pull Ups

INTERMEDIATE

Every 4 minutes x3

300 Meter Run

15 Kettlebell Swings 35#/26#

6 Pull Ups

BEGINNER

Every 4 minutes x3

200 Meter Run

15 Russian Kettlebell Swings 35#/26#

6 Ring Rows


SWOD

Bench Press 5,5,5,5 (30,40,50,60%)

Back Squat 5,5,5,5 (30,40,50,60%)


WOD

RX'D

10 Minute AMRAP

1600 Meter Run

Then AMRAP of;

Burpee Box Jump Overs 30"/24"

INTERMEDIATE

10 Minute AMRAP

1 Mile Run

Then AMRAP of;

Burpee Box Jump Overs 24"/20"

BEGINNER

10 Minute AMRAP

1200 Meter Run

Then AMRAP of;

Burpee Box Jump Overs 20"/16"


HOLLEYMAN

WOD

RX'D

30 Rounds for time:

5 Wall Balls

3 Handstand Push Ups

1 Power Clean 225#/153#

INTERMEDIATE

30 Rounds for time:

5 Wall Balls

3 Handstand Push Ups

1 Power Clean 165#/113#

BEGINNER

20 Rounds for time:

5 Wall Balls

3 Push Ups

1 Power Clean 95#/63#

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.


SWOD

EMOTM x10

Hang Power Snatch + Snatch Balance + Overhead Squat


WOD

RX'D

21-15-9

Overhead Squat 135#/93#

Lateral Burpees

INTERMEDIATE

21-15-9

Overhead Squat 95#/63#

Lateral Burpees

BEGINNER

21-15-9

Overhead Squat 65#/45#

Lateral Burpees


SCOOTER

9am - Team Workout

"Scooter"

On a 35 minute clock with a partner.

Complete as many rounds as possible in 30 minutes.

30 Double Unders

15 Pull Ups

15 Push Ups

100 Meter Sprint

Then, 5 minutes to find a 1 rep max partner deadlift.

Last done on 11/18/17.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.


ROY

WOD

RX'D

5 Rounds for time:

15 Deadlifts 225#/153#

20 Box Jumps 24"/20"

25 Pull Ups

INTERMEDIATE

5 Rounds for time:

15 Deadlifts 185#/123#

20 Box Jumps 20"/16"

15 Pull Ups

BEGINNER

3 Rounds for time:

15 Deadlifts 135#/93#

20 Box Step Ups 20"/16"

15 Pull Ups

U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009, in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife, Amy; and three children, Michael, Landon and Olivia.


WHITE

WOD

RX'D

5 Rounds for time:

3 Rope Climbs

10 Toes to Bar

21 Walking Lunges 45#/25#

400 Meter Run

INTERMEDIATE

5 Rounds for time:

3 Rope Climbs

10 Toes to Bar

21 Walking Lunges

400 Meter Run

BEGINNER

3 Rounds for time:

1 Rope Climb

10 Knee Raises

15 Walking Lunges

400 Meter Run

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.


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