CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

CRYSTAL

SWOD

Bench Press 5,5,5 (40,50,60%)

 

WOD

3 rounds for time:

400m run

30 Overhead Squats 75#

21 Pull ups

Compare times to 7/27/2011.

***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.***

Comments  

 
#7 RE: CRYSTALjason 2011-10-26 20:04
I am starting to have withdrawls!!! It's been 2 days since I've had a chance to workout....tomorrow I'm gonna try and hit the morning class and then maybe follow up with a make up WOD later. I really want to give this WOD another shot just to see how much my butterfly kipping has improved over the last couple of months.

Also I started a sign up list on the board. So be sure to add your name if you are wanting to participate in the festivities Saturday! I already got my costume picked out, so BRING ON THE PAIN!!!
 
 
#6 RE: CRYSTALKristen P 2011-10-26 17:32
I will be at the Saturday Halloween fun day with a fruit tray
 
 
#5 RE: CRYSTALKristen P 2011-10-26 15:15
SWOD-83#

WOD-21:37 SQUATS/BLUEBAND
 
 
#4 RE: CRYSTALrachael-arrington 2011-10-26 11:33
i never got my login or anything like that. let me know what i need and i'd love to give it a try.

Quoting daryl glen kelley:
i would like to see the box participate more with this online tool. if more people are willing to use it then we will have to purchase a membership that allows for more slots. as of now only 10 spots are available and if your not using the tool then i am removing you for some who is willing to. please let me or jason/robin know if you want to be part of this. thank you
 
 
#3 Re: CrystalSaveth00 2011-10-26 09:47
Workout smoked me today. My shoulders haven't had a workout like that before!!!
I defiantly pushed it with all I had today!

(Deloading)
SWOD:
-205lb

WOD:
25-27 minutes forgot to look before I left
Tried doing pullups without BLUEband but the overhead squats smoked my shoulders.
Got my form down finally for the OHS.
 
 
#2 beyond the whiteboarddaryl glen kelley 2011-10-26 08:21
i would like to see the box participate more with this online tool. if more people are willing to use it then we will have to purchase a membership that allows for more slots. as of now only 10 spots are available and if your not using the tool then i am removing you for some who is willing to. please let me or jason/robin know if you want to be part of this. thank you
 
 
#1 RE: CRYSTALRobin 2011-10-25 21:07
Please Make sure to let us know by Friday if your going to come on Saturday for the wod so I know how much stuff to get.

Thank you
 

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