• 9.1.16

    CrossFit BDA – Daily Workout Metcon (5 Rounds for time) 5 Rounds each for time of: 200m run 15 KB Swings (53/35) 12 T2B 9 Box Jumps (24/20)Rest 1:1

  • CFC 9.1.16

    CrossFit BDA – Cardio CrossFit Metcon (Time) “No Excuses” 400m Run Buy In 15 Burpees, 1 Squat 14 Burpees, 2 Squats 13 Burpees, 3 Squats 12 Burpees, 4 Squats 11 Burpees, 5 Squats Run 200m 10 Burpees, 6 Squats 9 Burpees, 7 Squats 8 Burpees, 8 Squats 7 Burpees, 9 Squats 6 Burpees, 10 Squats

  • 8.31.16

    CrossFit BDA – Daily Workout Metcon (No Measure) Complete the following warmup for the CF Total 2 – 3 Rounds at easy pace of: 3 Cleans @ warmup weight 10-12 Pushups 10 Banded OHS The Other Total (Total Weight) Clean Bench Press Overhead Squat