• CFC 2015.6.1

    CrossFit BDA – Cardio CrossFit Metcon (Time) Warm Up: 3 x 200 m jog, 10 lunges, 5 V Rolls Strength: Tabata Dumbbell Thrusters – high reps, light weight. WOD: 3 Rounds on a 4 minute Clock, rest 1 min between rounds 400 m Run in remaining time: AMRAP 5 burpees 10 squats 15 sit-ups

  • 06.01.15

    CrossFit BDA – Daily Workout Please ignore the previous email, we’ll be posting the goals for the month tomorrow! Metcon (No Measure) Power Clean – unbroken 3 sets of 5 reps (building) rest 2 mins between sets Power Clean Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21

  • 05.29.15

    CrossFit BDA – Daily Workout Metcon (No Measure) EMOM x 10 min: odd min: 5 light fast push press even min: 20 sec L-Sit on pullup bar Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#