• CFC 11.30.15

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) EMOM for 10 Mins 3 Man Makers Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Mins of: 8 Squat/Tuck Jump Combo 8 Diamond Push Ups 16 Jump Lunges 8 Burpee Tuck Jumps 16 Split Leg V-Ups

  • 11.30.15

    CrossFit BDA – Daily Workout Back Squat (5,5,3,3,1,1,1 up to 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP in 10 min of: 6 Ring Dips 8 Front Squats (95/65) 12 Wall Ball (20/14)

  • CFC 11.28.15

    CrossFit BDA – Cardio CrossFit Metcon (Time) 50 DUs (150 Singles) Rest 1 minute 50 Ab mat Sit ups Rest 2 minutes 50 Pull ups (Ring Rows as Substitute) Rest 3 minutes 50 Push ups Rest 4 minutes 50 Air Squats Rest 5 minutes 50 Burpees