• 5.1.17

    CrossFit BDA – Daily Workout Thruster (In 12 mins work up to 3RM Thruster) Bar can be taken from the rack Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups15 min Time Cap

  • CFC 5.1.17

    CrossFit BDA – Cardio CrossFit Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Wall Balls Double Rep DUs10 Min Time Cap Metcon (AMRAP – Rounds and Reps) AMRAP in 15 mins of: 500m Row 20 Box Jump Overs 100ft Walking Lunge (weighted if able)Every 25′ complete in walking lunge = 1rep

  • EL 4.29.17

    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