CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

ZEUS

WOD

RX'D

3 Rounds for time:

30 Wall Balls

30 Sumo-deadlift High Pulls 75#/53#

30 Box Jumps 20"/16"

30 Push Press 75#/53#

30 Calories Rowed

30 Push Ups

10 Back Squats @ Bodyweight

INTERMEDIATE

3 Rounds for time:

30 Wall Balls

30 Sumo-deadlift High Pulls 55#/43#

30 Box Jumps 20"/16"

30 Push Press 55#/43#

30 Calories Rowed

30 Push Ups

10 Back Squats 135#/93#

BEGINNER

3 Rounds for time:

20 Wall Balls

20 Sumo-deadlift High Pulls 45#/33#

20 Box Step Ups 20"/16"

20 Push Press 45#/33#

20 Calories Rowed

20 Push Ups

10 Air Squats

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


ICON WOD

SWOD

Push Press 3x3 (90% of Strict Press)


WOD

4 Rounds for time:

400 Meter Run

100 Meter Walking Lunge


SANTIAGO

WOD

RX'd

7 Rounds For Time:

18 Dumbbell Hang Squat Cleans 35#/20#

18 Pull Ups

10 Power Cleans 135#/93#

10 Handstand Push Ups

Intermediate

7 Rounds For Time:

15 Dumbbell Hang Squat Cleans 25#/15#

10 Pull Ups

10 Power Cleans 115#/83#

5 Handstand Push Ups

Beginner

4 Rounds For Time:

15 Dumbbell Hang Squat Cleans 35#/20#

10 Jumping Pull Ups

10 Power Cleans 95#/63#

10 Push Ups

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.


JACKIE

SWOD

Bench Press 5,5,5,5,5 (65,68,71,74,77%)

 

WOD

1000 meter ROW

50 Thrusters 45#/33#

30 Pull Ups

Last done on 7/17/17.


MICHAEL

WOD

3 rounds for time:

800 meter Run

50 Back Extensions

50 Sit Ups

Last done on 12/13/17.

In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.

He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.


KEV

9am - Team Workout

In teams of 2 complete as many rounds as possible in 26 minutes:

RX'D

6 Deadlifts 315#/213# (EACH)

9 Bar-Facing Burpees Syncronized

9 Bar Muscle Ups (EACH)

55 feet Partner Barbell Carry 315#/213#

INTERMEDIATE

6 Deadlifts 225#/153# (EACH)

9 Bar-Facing Burpees Syncronized

9 Chest to Bar Pull Ups (EACH)

55 feet Partner Barbell Carry 225#/153#

BEGINNER

6 Deadlifts 135#/93# (EACH)

9 Bar-Facing Burpees Syncronized

9 Pull Ups (EACH)

55 feet Partner Barbell Carry 135#/93#

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.


MOON

WOD

RX'D

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.

INTERMEDIATE

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.

BEGINNER

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.


HAVANA

WOD

RX'D

25 Minute AMRAP

150 Double Unders

50 Push Ups

15 Power Cleans 185#/123#

INTERMEDIATE

25 Minute AMRAP

100 Double Unders

30 Push Ups

10 Power Cleans 135#/93#

BEGINNER

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.


WOD

NOT FOR TIME:

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


JACK

WOD

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.


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