• 09.1.15

    CrossFit BDA – Daily Workout Metcon (Time) 800m run 40 wall ball 40 Abmat Sit Ups 600m run 30 WB 30 Sit Ups 400m run 20 WB 20 Sit Ups

  • CFC 09.01.15

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) 3 Rounds of: 10 DB Shoulder Press 10 tricep dips off boxes Metcon (AMRAP – Rounds and Reps) 6 min AMRAP of: 200m run 10 push-ups (strict if possible) 10 Ground 2 OH with plate Rest 2 Minutes Metcon (AMRAP – Rounds and Reps) 6 min AMRAP

  • CFC 08.31.15

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) Strength: Tabata Dumbbell Thrusters – light weight, high reps Metcon (3 Rounds for reps) 3 Rounds on a 4 minute Clock, rest 1 min between rounds: 400 m Run In the remaining time perform AMRAP of: 5 burpees 10 squats 15 sit-ups