CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Wheezy

***Thanksgiving Schedule***

**Monday - Wednesday - normal gym hours (NO 7pm class WEDNESDAY)**

**Thursday - Closed for Thanksgiving**

**Friday - 9am Class Only**


SWOD

Front Squat

3 @ 70%, 3 @ 75%, 3 @ 80%, 3 rep Max


WOD

20 Burpees

20 Kettlebell Swings 55#/35#

60 Double Unders

15 Burpees

15 Kettlebell Swings 55#/35#

45 Double Unders

10 Burpees

10 Kettlebell Swings 55#/35#

30 Double Unders

Last done on 9/3/14.

Rest 3 minutes then

30-20-10

Sit Ups

Russian Twists 55#/35#

 

Additional

3 Position Clean + Jerk

65%, 70%, 75%, 80%, MAX

Clean Pull  4x3 @ 100%

Good Morning  3x5


Comments  

 
#6 RE: WheezyRobin 2014-11-26 21:27
SWOD - 143#
WOD - 10:04/16:02 rx'd (faster than last time, a ton of room for improvement tripped up ALOT on my double unders today)
 
 
#5 RE: Wheezyjason 2014-11-26 21:16
Wod - 5:29/10:59

I tripped up a few times on doubles, so there is room for improvement.
 
 
#4 RE: Wheezyjason 2014-11-26 15:29
SWOD - 305# new PR
WOD - 5:29? I can't remember my times.

3Pos Clean + Jerk - 225# (stopped because jerk felt off)
Clean Pull - 265
 
 
#3 RE: Wheezykyle 2014-11-26 14:02
SWOD: 190, 205, 225, 235
WOD: 6:42, 12:13 rx. Knocked off a full minute since the last time we did it
 
 
#2 RE: Wheezyshco0502 2014-11-26 12:53
Wod: 9:17/16:39 rx

*24 weeks
 
 
#1 RE: WheezyK_Luker 2014-11-26 07:42
SWOD: 168, 188, 198
WOD: 7:43/13:51
 

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