CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

Raise the Roof


Weighted Pull Ups 5,3,2,1,1



200m run

20 Press 115#/75#  (THIS IS A STRICT PRESS!)

200m run

20 Push Press  (NO RE-DIP)

200m run

20 Push Jerk

200m run

Last done on 11/9/15.

Normally I don't post about CHEATING your movements. However this workout is one that I have seen more people "cheat" in an effort to achieve a better time. Do yourself a favor and do the movements correctly, your shoulders will thank you for it.


#4 RE: Raise the Roofcasara.butler 2016-10-10 18:55
SWOD: banded strict pull-ups

WOD: 7:35 RX. Thought I was able to hold off Tony on that last run.. oh well!
#3 RE: Raise the RoofRobin 2016-10-08 16:37
SWOD - completed without weight though

WOD - 10:13 rx'd (shaved almost 2 minutes off my previous time. Was able to do 5 strict press of the start and hold that for most of the time verses last time could only do sets of 2 reps.)
#2 RE: Raise the RoofTony_Bologna 2016-10-07 17:44
SWOD- completed all reps with 35lb KB. Couple reps were a little sloppy but I stuck with it.

WOD- 7:34? 20 reps strict press at 115 got tough fast!
#1 RE: Raise the RoofReid 2016-10-07 08:54
SWOD: attempted strict. Honestly, first one was the best. Additional attempts maybe got my forehead to the bar.

WOD: 10:02 RX. 73#on strict got ugly. Basically looked like a backbend by the end. My shoulders are smoked.

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