CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



50 Pull Ups

400 meter Run

21 Thrusters 95#/63#

800 meter Run

21 Thrusters 95#/63#

400 meter Run

50 Pull Ups


Strict HSPU 4x8

Front Squats 3x10  (increase from last week)


With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.


#3 RE: DANIELRobin 2017-07-31 14:18
WOD - ripped on last round of pullups and stopped, decided I didn't want to shred my hands.

SWOD - 2 ab mats for HSPU, used 83# for FS
#2 RE: DANIELjason 2017-07-26 21:29
WOD - 14:22
HSPU - 4x8 with blue folding mat

All day my main goal was unbroken pull ups on the first round. However I came in early to start the workout before the 5pm class. Which meant I had little time to warm up. Needless to say my pull ups felt off from the start and didn't smooth out until 20 reps in. I got to 42 then had to switch back to regular kipping and ended up losing grip at 47. Which just shows me how much a proper shoulder warm up helps prepare my joints for the task at hand.

Next time 50 unbroken is in the bag. Oh and the damn 100 degree heat made running nearly unbearable!
#1 RE: DANIELshco0502 2017-07-26 19:29
Wod: 20:16
Swod: HSPU done with two abmats
FS done at 143

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