CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475


15 minutes to work up to a Heavy Set.

3 Position Clean + Jerk (floor,mid,high)


7 minute AMRAP of the following ascending ladder


Front Squats 135#/93#

Lateral Burpees over the bar



Handstand Hold 10x20 seconds

400m Farmers Carry* (walk do not run)

*Choose your own weight, should be challenging.


Odd - 10 Floor Wipers 135#/93#

Even - 20 Russian Twists 40#/25#

15 minute AMRAP

9 Push Ups with feet on 45# plate (thighs and hips off the ground CHEST only touches)

12 Toes 2 Bar

15 Box Jumps 24"/20"

Happy Birthday John!!!

10 minutes to work up to a Heavy Set.

3 Position Snatch (floor,mid,high)

15 minute AMRAP

400m run

9 Power Snatch 135#/93#

29 Squats


Split Jerk 5x3

Front Squats 5,3,2,1,1,1,1,1

Team Workout

9am - Team Workout

In teams of 2 complete the following relay style.

4x400m run

4 rounds (alternating rounds)

10 Power Cleans 135#/93#

10 Lateral Burpees over the bar

4x200m run

4 rounds (alternating rounds)

20 Wall Balls

20 Ball Slams

4x400m run


10am - Intro to CrossFit/CFBA Barbell

Take 10 minutes to work up to a 5 rep Max

Pistols Right Leg/Left Leg

40 Kettlebell Deadlifts 55#/35#

40 Sit Ups

40 Kettlebell Swings 55#/35

40 Walking Lunges

40 Pull Ups

40 Walking Lunges

40 Kettlebell Swings 55#/35

40 Sit Ups

40 Kettlebell Deadlifts 55#/35

21-15-9 Snatch Complex


2 Hang Power Snatch

21 (8,7,6), 15 (6,5,4), 9(4,3,2)

Snatch Deadlift, Hang Power Snatch, Overhead Squat 115#/73#

Push Ups, Hang Release Push Ups, Clapping Push Ups

Strict Pull Ups 2xMax Reps

15 minute AMRAP

200m run

10 Goblet Squats 55#/35#

15 Burpees


Power Snatch + Hang Power Snatch  7x(1+1)

Snatch Deadlift 3,3,3,3,3

Happy Birthday Kayla!!!

Snatch Balance 5x3 (2 second pause at bottom)


2 Rounds of the following

-9 Handstand Push Ups

-23 Pull Ups

Then 2 rounds of the following

-19 Kettlebell Swings 55#/35#

-90 Double Unders

**Every 2 minutes you must drop and immediately perform 4 burpees.

Last done on 9/23/13.

Open WOD 13.2

Strict HSPU 3 x Max Reps (sub with either handstand holds or wall climbs)


10 minute AMRAP of:

5 Shoulder to Overhead 115#/75#

10 Deadlifts 115#/75#

15 Box Jumps 24"/20" (no step ups)

Last done on 3/16/13.



3 Position Clean x5

Split Jerk 5x3

Great job to both CFBA Teams that competed at the Battle at the Ballpark this weekend. A huge thank you to everyone that came out and showed their support. The cheers of family and friends always makes the workouts just a "little" less painful!

**The 5pm and 6pm classes are canceled for this evening and all Saturday classes as well.**

**We encourage eveyone to come out to ONEOK Field and watch the Battle at The Ballpark. Come cheer on both teams competing and have a great time at the Ballpark.**


Snatch Grip Push Press 3,3,3,3,3

10 Overhead Squats 135#/93#

400m run

20 Toes 2 Bar

400m run

20 Toes 2 Bar

400m run

10 Overhead Squats 135#/93#

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