• CFC 1.30.16

    CrossFit BDA – Cardio CrossFit Metcon (AMRAP – Rounds and Reps) 25 min partner AMRAP of: 50 Wall Balls (20/14) 40 KBS (53/35) 30 T2B 200m Run *One partner works while the other rests except during the run when both partners run together within arms length.

  • CFC 1.29.16

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) A1. DB Shoulder Press 3 x 8 A2. Ring Rows 3 x 8 A3. 3 x 30 sec Side Plank (L) A4. 3 x 30 sec Side Plank (R) Metcon (Time) AQAP Complete: 400m Farmer’s Carry 30 Goblet Squats 20 Weighted Sit Ups 10 Burpee Box Jump

  • 1.29.16

    CrossFit BDA – Daily Workout Metcon (No Measure) A1. Strict Pullups – 2 sec pause at the top: 5 sets of 4 reps (weighted as able) A2. Barbell Upright Row – to chin level, close grip: 5 sets of 7 reps Metcon (AMRAP – Reps) AMRAP in 10 min of: 50 Cal Row 40 Thrusters