• CFC 4.1.17

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) With a continuous running clock, perform the following: 0:00 – 100 DUs / 300 singles 5:00 – 50 Burpees 10:00 – 100 Push Ups 15:00 – 100 Sit Ups 20:00 – 50 Wall Ball Shots (20/14) 25:00 – 30 Box Jump Overs (24/20) 30:00 – 800 Meter

  • BC 4.1.17

    CrossFit BDA – Barbell Club DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here

  • EL 4.1.17

    CrossFit BDA – Elements Elements Skill #1 (No Measure) Review Following Movements: Air Squats Front Squats Push Ups Sit Ups Burpees Deadlifts Hang Cleans Elements Wod #1 (AMRAP – Rounds and Reps) 7 Min AMRAP of: 7 Deadlifts 7 Hang Power Cleans 7 Front Squats 7 Bar Over Burpees