• 8.1.16

    CrossFit BDA – Daily Workout Metcon (No Measure) Complete the following as a warm up: 3 Rounds at easy pace: 3 Cleans @ warmup weight 10-12 Pushups 10 Banded OHS The Other Total (Total Weight) Clean Bench Press Overhead Squathttps://www.youtube.com/watch?v=1GgdODdEX0E

  • CFC 8.1.16

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) A1. 3 x 8-10 Back Squats Rest 1 min A2. 3 x 8-10 HSPUs Rest 2 minsIf unable to perform HSPUs then use scaled version off of box, pike push ups or HR Push Ups. Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Air Squats 10-20-30-40-50-60-70-80-90-100 DUsIf unable to do DUs then

  • Cup Match Hang Over Cure

    CrossFit BDA – Cardio CrossFit Metcon (Time) Buy in: 1km Run Then 1 Thruster 2 Front Squats 3 Push Press 4 Hang Power cleans 5 Dead Lifts 6 Pull Ups 7 KB SDHP 8 KB Swings 9 Box Jumps 10 Burpees (WOD is performed like the song 12 days12 of Christmas: 1 thurster, 2 F