CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

BAR MAIDS

SWOD

EMOTM x10

Odd - 5 Weighted Pull Ups

Even - 5 Weighted Ring Dips


WOD

RX'D

4 rounds, begin a new round every 5 minutes.

400 Meter Run

5 Clean & Jerks 225#/153#

INTERMEDIATE

4 rounds, begin a new round every 5 minutes.

400 Meter Run

5 Clean & Jerks 185#/123#

BEGINNER

4 rounds, begin a new round every 5 minutes.

300 Meter Run

5 Clean & Jerks 135#/93#


Comments  

 
#5 RE: BAR MAIDSTodd 2018-09-27 21:07
Oops! Wrong event!
 
 
#4 RE: BAR MAIDSshco0502 2018-08-29 20:12
Swod: did body weight dips
Pull ups: body weight/ 2.5#, 2.5#,5#,5#
Wod: each run was between 1:26-1:30 so that was exciting all rounds at 153# and finished each round with 1:46-2:00 to spare for rest ... shld have maybe took longer to lift as some lifts were UGLY
 
 
#3 RE: BAR MAIDSRobin 2018-08-29 07:09
SWOD - did not do weighted, used the small blue band for the ring dips
WOD - used 103# every run was around 2:03
 
 
#2 RE: BAR MAIDSDesiree 2018-08-29 04:05
Swod: started w/5 lbs but halfway thu dropped to 2.5 lbs.
Did 123. 2 min run and lift every 30 seconds.
 
 
#1 RE: BAR MAIDSjason 2018-08-28 19:43
I got off work late so no SWOD for me...and basically no warm up other than grabbing a bar and going through the motions before adding weight. I really dislike not having time for a proper warm up.

WOD
Runs - 1:36, 1:28, 1:30, 1:33 (my goal was sub 1:40 for all rounds)
C&J - 225# (my goal was 1 lift every 15 seconds, that changed to 20-30 seconds per lift)

Overall this was a good workout, but 225 became challenging to lift quickly while still breathing hard.
 

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