CrossFit BA

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Broken Arrow, OK 74011

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MICHAEL

SWOD

Tabata Push Ups

8 rounds of 20 seconds of work followed by 10 seconds of rest.


WOD

3 rounds for time:

800 meter Run

50 Back Extensions

50 Sit Ups

Last done on 2/13/17.


In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.

He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.


Comments  

 
#4 RE: MICHAELTodd 2017-12-17 19:34
SWOD: HAHA!!! I did max effort for all push ups and it was a total joke! Started at 17 and ended at like 5! Felt like a good workout so what the Hell!

WOD: Ran the first run in 1:40. Great! Exactly what I was looking for. My next two runs were embarrassing! So, now let's talk about back extensions and sit ups. I did these on the GHD. What a bad decision! This is for people like Kyle and Jason and such. Not me!
 
 
#3 RE: MICHAELshco0502 2017-12-13 20:12
Swod: Lowest round 7
Wod: 26:17 GHD extensions and sit-ups
 
 
#2 RE: MICHAELjason 2017-12-13 19:50
SWOD - 20/20/20/16/14/14/11/10 (I think that’s right)
WOD - 25:15

I opted to ride the bike instead run since we had the boys at the gym. Then I did GHD back extensions and GHD sit ups. Those got rough really fast.
 
 
#1 RE: MICHAELRobin 2017-12-13 17:36
SWOD - hit 8, then dropped to 5’s, then down to 4’s

WOD - 24:14 (first run was 4:09, next two were sub 4:30)

My main goal was to keep each run under 5 minutes
 

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