• CFC 9.30.17

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) EMOM x 10 mins of: Odd Mins – 15 DB Front Squats Even Mins – 30 Sec Plank Hold Metcon (AMRAP – Rounds and Reps) 18 min Partner AMRAP of: 4 DB Thrusters 9 Burpee Box Jumps 8 T2B/Hanging Knee RaisesPartners complete one full round then alternate.

  • EL 9.30.17

    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

  • BB 9.30.17

    CrossFit BDA – Barbell Club Metcon (No Measure) Complete 5 sets of: 10 Heavy One Arm DB Push Press (5 per side) 10 One Arm DB OHS (5 per side) 50′ Heavy Suitcase Carry (25′ per side) Clean and Jerk (Build to heavy C&J in 12 mins) 2 second pause in squat and 2 second