• 04.01.15

    CrossFit BDA – Daily Workout Metcon (No Measure) Power Clean + Clean: 5 sets of 1+1, all 5 sets @ one heavy but perfect weight Metcon (AMRAP – Rounds and Reps) AMRAP in 12 min: 10 OHS (115/75) 5 Ring Dips 10 Box Jumps (24/20) 1 Power Clean + 1 Clean

  • CFC 2015.4.1

    CrossFit BDA – Cardio CrossFit Metcon (Time) 4 Rounds Of: Sprint 100m 10 Burpees Sprint 100m 10 Sit Ups Sprint 100m 10 Squats

  • 03.31.15

    CrossFit BDA – Daily Workout Metcon (Weight) A1) Bent Over Row with 2 sec pause @ chest: 4×4 increase load each set A2) Plyo Pushups: 4×8 Metcon (Time) 10-8-6-4-2: Strict Pullups + Burpee to 6in target immediately following complete 30 Alt KB Snatch for time (35/26)”