CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Happy 5 Year Anniversary!!!

SWOD

Bench Press 4x6  (add 5#)


WOD

15 minute Time Cap

50 Double Unders

21 Deadlifts 225#/143#

21 Chest to Bar Pull Ups

15 Clean & Jerks 135#/93#

15 Knees to Elbows

9 Power Snatch 115#/63#

9 Handstand Push Ups

50 Double Unders

*Use only one bar load weights accordingly. Men 35#/10#/45#, Women 15#/15#/25#

Last done on 8/10/13.

 

EXTRA

Back Squat 4x6  (add 5-10#)

 

These last 5 years have FLOWN by! I just wanted to thank everyone for making CROSSFIT BA the best gym in Bar None! This gym would not be possible or as awesome without you guys and YOUR SUPPORT.  You guys are total Rock Stars and crushing WODs along side each and every one of you is the best part of my day.....HERE's to another 5 years.


Comments  

 
#3 RE: Happy 5 Year Anniversary!!!Robin 2016-08-03 21:27
WOD - 13:35 rx'd
 
 
#2 RE: Happy 5 Year Anniversary!!!casara.butler 2016-08-03 20:41
SWOD: 98#
WOD: 14:09, subbed wall walks for HSPU

Extra: :20 on/:10 rest Row Sprints, maintained 83-87m each round (8 intervals)
E2OM- 6x50M tire drags
 
 
#1 RE: Happy 5 Year Anniversary!!!Bacosmo2000 2016-08-03 12:13
WOD: 14:02
I liked this one. I started the HSPU's with plates on the sides of my ab mat but got frustrated and knew I wouldn't finish unless I went with the mat only.
 

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