• CFC 4.30.16

    CrossFit BDA – Cardio CrossFit Benchmark (Time) For Time: 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Metcon (AMRAP – Rounds and Reps) 25 min partner AMRAP of: 50 Wall Balls (20/14) 40 KBS (70/53) 30 TTB 200m RunOne works, one rests, except during the run (both partners run

  • 4.29.16

    CrossFit BDA – Daily Workout Metcon (No Measure) Practice Rope Climbs focusing on feet placement. Rowing Helen (Time) 3 Rounds for Time of: 500m row 12 Pullups 21 KB Swings (53/35)

  • CFC 4.29.16

    CrossFit BDA – Cardio CrossFit Metcon (Time) 21-18-15-12-9-6-3 HR Push Ups Ab Mat Sit Ups Metcon (AMRAP – Rounds and Reps) 18 min AMRAP of: 15 Box Jumps (24/20) 13 Push Press (115/75) 9 T2BScale to DB push press as needed.