• 11.1.16

    CrossFit BDA – Daily Workout Rowling (Time) Object is to row and get the odometer to stop at exactly 100m. The amount of meters you stop over or under 100m is the amount of burpees you must perform before next attempt. Each meter over or under counts as one point. Winner is athlete with lowest

  • CFC 11.1.16

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) 4 rounds of: 10 Plyo Push ups 10 Ring Rows 20 sec L-sit hold from bar Metcon (Time) AQAP Complete 4 rounds of: Run 400m 10 DB Push Press 10 Strict Push Ups 20 Unbroken DUs (if you mess up start from 0)

  • 10.31.16

    CrossFit BDA – Daily Workout Thruster (In 12 mins find 3RM) Thruster must come from the ground (no racks). Rest 2 Minutes Thruster AMRAP 90secs 3RM at 50% (AMRAP – Reps) AMRAP 90 secs at 50% of 3RM ThrusterFrom the Ground Metcon (Time) 21-15-9 KB Swings (53/35) Double Rep DUsEMOM starting with 0:00- 4 target