CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



L-sit 2 minutes



AMRAP in 5 minutes:

5 Bench Hurdles

10 One-legged Squats Alternating

15 Sit ups

Rest 3 minutes then, AMRAP in 5 minutes:

5 Toes 2 Bar

10 Jumping Squats 1" off floor

15 Double Unders

***Attention all members!!! This Saturday the 8am and 9am class are canceled. Instead we will be holding only a 10am class. This will be our First Annual CFBA Halloween Beatdown! We encourage everyone to dress in costume and bring their appetite. We will be grilling hamburgers and chicken after the WOD. So bring any side dish you like and please RSVP before Friday by either Facebook or adding your name to the list on the board. We need a count of people in order to know how much meat to get. So lets have some fun and eat some awesome grub with great friends.***


#3 RE: Tremorsjason 2011-10-27 19:16
SWOD - 6 sets lowest hold was 19 seconds

5 rounds +3 olsa
7 rounds

I really liked WOD 2! Could be interesting at 15-20 minutes.
#2 RE: TremorsNolan M. 2011-10-27 12:54
SWOD: Rough!


AMRAP 1 (2rnds + 4 Situps)
AMRAP 2 (3rnds + 1 DU)
*Sub'd knees above waist for T2B
*Sub'd singles x3 for DU's

Awesome Workout! Way to go Kat!! Congrat's to the new ladies that joined us, they did awesome!!
#1 First day of CrossFitShelley 2011-10-27 06:24
1/2 a Cindy - 6 rounds

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