CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



3 rounds with 1 minute rest between rounds. Each round is 2 minutes long.

Minute 1 perform 30 Knees to Elbows, complete as many Burpees as possible for remainder of minute.

Minute 2 perform 30 Wall Balls, complete as many Burpees as possible for remainder of minute.

Score is number of burpees completed.



5 rounds for time:

5 Thrusters 155#/110#

5 Muscle Ups

400m run


#6 RE: TechniqueThesweats 2011-11-29 20:12
5th week of Crossfit

Jerred: 4 rounds plus 5 thrusters (95 lbs)
Kim 4 rounds plus 8 dips
#5 RE: Techniquejason 2011-11-28 21:25
Swod - 11 burpees. (30/30,26/30,24/25)

I didn't have a chance to attempt today's wod, but I will give it a go later this week.
#4 Re: techniqueSaveth00 2011-11-28 19:02
SWOD I almost had 30 on the wall balls both times.
First round:
-23 KTE
-26 Wall balls
Second Round:
- 19 KTE
-24 Wall balls

WOD: modified muscle ups to pullups and ring dips
-thrusters 135lb
Made it to the 5th round on 7 pullups

Mikey killed it today!
#3 RE: Techniquedaryl glen kelley 2011-11-28 17:31
28:27 Rx
tough wod
#2 RE: TechniqueCpage227 2011-11-28 14:59
Swod: no burpees

wod:3 rounds & got up to 2 ring dips on 4th in 24:40 before cut off.
#1 RE: TechniqueNolan M. 2011-11-28 08:09
*Modified to Knees above burpees this time...

WOD: 25:40
-4 Rounds Completed before cut off
*95lb Thrusters
*Sub'd Muscle Ups for (Green Band PU's and Green Band Ring Dips)

**Great Workout to comeback to after the break.

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