CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



Weighted Ring Dips 5,5,5,5,5

OR Substitute Ring Holds 5x15 seconds


1000 meter Row

50 Thrusters 45#/33#

30 Pull Ups

Last done on 11/14/14.


#5 RE: JACKIERobin 2016-01-20 20:59
SWOD - did strict ring dips, 2 to 3 each round

WOD - 8:25 rx'd (big PR for me, row felt good just kept a steady pace on it and on the thrusters just tried to keep moving.)
#4 RE: JACKIEjason 2016-01-20 20:32
SWOD - worked up to 70# dips
WOD - 6:07 rx'd

Dips felt good, got a little more in the tank possibly. For some reason I have always hated JACKIE and always struggled to do the thrusters unbroken. However I went into tonight with the game plan of pacing the row, pacing my thrusters, and emptying the tank on pull ups. It worked out great and I set a new PR by over 1 minute.
#3 RE: JACKIEBacosmo2000 2016-01-20 20:30
SWOD: Could only sustain the ring holds for 10-13 seconds each round
WOD: 11:48 RX
Looked up last time for Jackie: 12:36 but I was still using a band for PU's. I guess I can't be mad at my time anymore.
#2 RE: JACKIEcasara.butler 2016-01-20 19:52
SWOD: switched between holds and tried to kip
WOD: 8:52 RX, row felt good.. Legs were TRASHED from Karen yesterday.
#1 RE: JACKIEjason 2016-01-20 09:53
Sub 6 anyone?

Please Login or Register to post Comments.

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit