CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



With a 10 minute time limit complete the following


Double Unders (complete each set unbroken)




30 Snatches 135#/95#


#6 RE: ISABELjason 2011-09-29 19:48
SWOD - 10-20-30-40-50-40-30
WOD - 8:33 rx'd (squat snatches)

Double Unders were not quite as good as yesterday. Snatches felt good with minimal misses(maybe 8). I still need to work on my form and not losing focus. Each miss was due to a lack of focus and losing the bar out front.
#5 RE: ISABELJohn 2011-09-29 18:35
I DID SINGLE UNDERS!!!!! A month ago, I tried plain jump rope and in 10+ minutes, got about 7 total jumps - none consecutive. Haven't tried them since. Today my highest total was 5 consecutive, but I did 1-2-3-4-5-4-3-2-1 and totaled probably 60 jumps in 10 minutes. I LOVE THIS STUFF!!!

WOD - worked on form.
#4 RE: ISABELRobin 2011-09-29 14:26
Everybody is showing such great improvement keep up the great job!! Nolan great job you have already taken that big step and showed up and even came back for more even though your sore. Don't forget a nice cold bath or shower will help with the soreness.
#3 RE: ISABELJessica 2011-09-29 14:20
SWOD modified 3-5-7-9-11-9-7-5-3 and mad it through my first 7, couldnt get the 9 but still proud I did that many

WOD was difficult for me today. Did the 1st 8 with 15lb and the rest with PVC pipe. 6:49

Was warned tomorrow will be a "good" one so I'm sure it will be tough :)
#2 1st Isabel...I'm a NewbNolan M. 2011-09-29 11:13
Modified SWOD 123454321, got to 2. Jump rope marks up my forearms to prove it. I'll Get There!
Snatches w/65lbs in 3:30

*Note: I'm 6'1, 250lbs, haven't worked out in a while and I'm having a blast. 1st week, 2nd workout. Am I sore, very! Is it hard, yes! Am I going to keep showing up.. Yep!

Got to come try it out! You might just get addicted!!
#1 IsabelSaveth00 2011-09-29 10:05
Good workout today! Again double unders were tough but I'll get it down soon. Modified the SWOD to
3-5-7-9-11-9-7-5-3 then I'll work way up.
Snatches I used 95lb so I could really try to focus on my form. Still tough!

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