CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



Today's workout is courtesy of Icon Athelte.

3 rounds for time:

5 Muscle Ups

10 Hang Squat Cleans 135#/93#

15 Box Jumps 24"/20"


Bench Press 5,5,3,1+  (65,75,80,85%)


#4 RE: ICON WODReid 2017-10-05 09:25
Wod: 11:51 93#/ctb. tried keeping Katie in my sights and stick with her (this wod was her jam) I quickly had to reevaluate my goals...continuously. :)

swod: 88 or 98,103,113,123x2. felt heavy but good!!
#3 RE: ICON WODshco0502 2017-10-04 19:57
Wod: 7:23 w/ banded bar mu
Swod: up to 118
#2 RE: ICON WODjason 2017-10-04 19:35
WOD - 7:03
SWOD - 180/190/205/215(5 with little help from Mike)

So I went into today's workout with two goals in mind Unbroken Muscle Ups and Unbroken Hang Squat Cleans. Lately muscle ups have been a huge struggle for me. I'm losing focus on keeping my core tight and I end up swinging my legs and pulling with my back thus gassing me out quickly. Today felt better however focusing on those two movements caused me to slack on the jumps which recently I have let myself slack on box jumps and keep stepping down instead of rebounding.

All in all, I've let myself get lazy. Time to keep myself accountable. And force myself to push the intensity to my limits more often.
#1 RE: ICON WODRobin 2017-10-04 15:18
WOD - 14:41 used 73#, and did banded bar muscle ups

SWOD - 78,88,98,103(3)

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