• CFC 7.1.16

    CrossFit BDA – Cardio CrossFit Metcon (AMRAP – Rounds and Reps) On a 5 min Running Clock Run 400 m then Amrap of: 20 DUs / 60 Singles 10 Push Ups Rest 1 Minute Metcon (AMRAP – Rounds and Reps) On a 5 Minute Running Clock Run 400 m then Amrap of: 10 Jumping Squats

  • 7.1.16

    CrossFit BDA – Daily Workout Metcon (No Measure) Warmup for Fran with the following: 4 Rounds at a slow pace of: 3 Strict Pullups 6 Front Squats (95/65) 3 Push Press (95/65) 6 Burpees Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

  • CFC 6.30.16

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) 3 rounds of: 30 DUs / 60 Singles 20 OH Walking Lunge Steps w/ Med Ball (10 each leg) 10 Wall Balls Up The Ladder (AMRAP – Rounds and Reps) 1 Burpee 1 Goblet Squat 1 Box Jump 2 Burpee 2 Goblet Squats 2 Box Jumps 3,3,3…4,4,4…