• 6.1.16

    CrossFit BDA – Daily Workout Metcon (No Measure) Practice Hand Stand Walking. If unable to HS Walk then practice a variation of HS Hold. Metcon (Time) AQAP Complete: 20 Burpees to 6″ Target 20 Ring Dips 20 Target Burpees 20 OHS (95/65) 20 Target Burpees 20 Alt KB Snatch (53/35) 20 Target Burpees 20 T2B

  • CFC 6.1.16

    CrossFit BDA – Cardio CrossFit Partner Karen (Time) 150 Wall Balls (20/14) Start with partner 200m Sprint One partner works at a time Everytime you break up a set of wall balls or rest both partners must run 200m penalty lap together. (In case of inclement weather then each partner rows 125m sprint)

  • 5.31.16

    CrossFit BDA – Daily Workout Bench Press (Work up to new 5 rep max) Metcon (Time) Complete 3 Rounds of: 250m row 10 Hang Power Clean (95/65) 8 Front Squats 6 Shoulder to OH