CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

WOD

25 minute Time Cap

400 meter Run

50 Box Jumps 24"/20"

40 Dumbbell Push Press 40#/25#

30 Toes to Bar

20 Burpee Dumbbell Cleans 40#/25#

10 Muscle Ups

20 Burpee Box Jump Overs 24"/20"

30 V-Ups

40 Dumbbell Snatches 40#/25# (20Left/20Right)

50 Goblet Squats 40#/25#

100 Double Unders

Last done on 9/22/16.

 

SWOD

Bench Press 5x5 @ 78%


Comments  

 
#2 RE: thursday20171228Robin 2017-12-31 08:43
WOD - Capped was short 125 reps

SWOD - 83#
 
 
#1 RE: thursday20171228jason 2017-12-28 22:12
WOD - 21:44 (bike, 50# dbs)

I decided to bike 1/2 mile instead of run 400m, although it was much quicker it killed my box jumps. I nearly tripped twice and it took about 15 slow methodical jumps before my legs loosened up some. The rest of the workout felt pretty good. I took longer rest breaks than normal especially on the muscle ups.
 

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