• 07.01.15

    CrossFit BDA – Daily Workout Bench Press 1-Mile Run (Time) Max Effort 1-Mile Run

  • CFC 07.01.15

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) 5 rounds: 20 secs Hollow Rock Hold 20 secs Rest 20 secs Knee to Elbow Crunch 20 Secs Rest Complete the following as quickly as possible: 750 m run 30 Ab Mat Situps 30 Russian KB Swings 30 Goblet Squats (Stay upright, sub air squats if too

  • 06.30.15

    CrossFit BDA – Daily Workout Metcon (No Measure) As a warmup for Daniel: EMOM x 8 min: odd min: 4 HR Pushups even min: 6 Box Jumps Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st