CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



800 meter Run

70 Box Jumps 20"/16"

60 Sit Ups

50 Alternating Dumbbell Snatches 40#/25#

40 Russian Twists 40#/25#

30 Burpee Box Overs

400 meter Walking Lunge

*NO TIME CAP. This workout should be NON-STOP, KEEP MOVING.


#2 RE: THE GRINDTodd 2017-09-14 03:57
WOD - 34:10
Stepped up instead of box jumps. Everything else went smooth except for those damn burpees. They took forever! Now, the lunges really took forever. Exactly 15min! They really sucked.
#1 RE: THE GRINDjason 2017-09-08 19:25
WOD - 26:11

My knee wasn't having the rebound box jumps for some reason....after about 25 reps I struck a deal with it and we worked together like true teammates. Then my abs gave me some feeback during the Russian I compromised and took a short break. However once I hit the burpee box overs....that's where my lungs held a full on mutiny and threatened to derail my entire workout unless I began to move at a snails pace. So being the master of negotiations, I somehow talked them into letting move slightly slower than a snail. All in all it was a WIN-WIN....they got what they wanted and I didn't die. Honestly I wanted to be sub 25 minutes...just gotta everyone else on board with that idea.

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