• CFC 10.1.16

    CrossFit BDA – Cardio CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 3 mins of: 20 Calorie Row 30 Wall balls (20/14) 20 T2B 30 Box Jumps (24/20) 20 KB SDHP (70/53) 30 Burpees 20 S2O (135/95) Rest 1 Minute Metcon (AMRAP – Rounds and Reps) AMRAP 6 mins of: 20 Calorie Row 30 Wall

  • CFC 9.30.16

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) EMOM x 10 Mins of: Odd: 15 KB Swings Even: 10 Burpees Metcon (AMRAP – Reps) 4 x 5 min rounds of: 400m Row 400m Run Remainder of time complete max effort HR Push Ups. Rest 2 mins in between rounds.Score is total HR Push Ups.

  • 9.30.16

    CrossFit BDA – Daily Workout Metcon (No Measure) Warm up for Grace with 3 rounds of the following: 3 Power Cleans 3 Front Squats 3 Jerks 100m jog Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#