CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

The Mighty Oak


Every 2 minutes x6

3 Position Clean (Floor, Knee, High-Hang)


Max reps in 15 minutes. With a continuously running clock start with a 400m run at 0, 5, and 10 minutes then perform max reps until that given 5 minute section is up.

5 minutes to complete the following, 400m run then max Thrusters 95#/65#

5 minutes to complete the following, 400m run then max Front Squats 95#/65#

5 minutes to complete the following, 400m run then max Push Press 95#/65#

Last done on 6/15/16.


Olympic Lifting

5x 2 Position Snatch (Knee, High Hang)*

Snatch Grip Push Press 5,5,5,5

Snatch Pull 3,3,3,3

*Focus on vertical drive and speed under the bar. Choose weights that allow proper form.


#5 RE: The Mighty Oakjason 2017-01-09 19:25
185# for all sets...should have increased on the last two

46/41/58 = 145 reps (NEW PR)

Those front squats tho....I wanted to tear my lungs out so I could breathe more then cut my legs off so I could run faster. Next time I plan on breaking the 150 mark.
#4 RE: The Mighty OakReid 2017-01-09 19:22
Swod: stayed light due to shoulder. Worked on form. 63, 83, 93#.

Wod: 25, 25, 44 (modified) I did backsquat, frontsquat, deadlifts. Runs felt good.
#3 RE: The Mighty Oakshco0502 2017-01-09 12:09
Swod: worked up to 123
Wod: 40/42/50 rx
#2 RE: The Mighty OakRobin 2017-01-09 11:59
SWOD - worked up to 103#

WOD - 33,30,33 rx'd
Slower on my runs, and reps were less than the last time we did this.
#1 RE: The Mighty OakBacosmo2000 2017-01-09 11:08
SWOD: Worked up to 133#. Failed last attempt at hang the first time. Need to concentrate on foot placement if I'm not going to squat the weight.

WOD: 30/30/30
I picked a number before hand and stuck to it. This was my first time doing this one.

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