• CFC 11.30.17

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) EMOM x 12 mins of: 1. 12 DB/KB Weighted Box Step Ups 2. 12 Box Jumps 3. 30 Sec Hollow Hold Metcon (Time) AQAP Complete: 30 Wall Balls 30 Jumping Pull Ups 100ft Farmer’s Carry 30 KB Swings 30 Walking Lunges each leg 100ft Farmer’s Carry 30

  • 11.30.17

    CrossFit BDA – Daily Workout Metcon (No Measure) Complete 4 sets of: 5 Hang Power Cleans at 60-65-70-75% of 1RM PC Rest 15 secs 30 secs of Max Effort Strict HSPUs Rest 90 secsFocus on speed and quality for the Hang Power Cleans. Scale the HSPUs as needed to remain under tension for at least

  • CFC 11.29.17

    CrossFit BDA – Cardio CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP x 15 mins of: 1000m Row Buy In Then cycle through the following – 20 Goblet Squats 100 ft Suitcase Carry Right Hand 20 KB Swings 100 ft Suitcase Carry Left HandEach 25ft length of Suitcase Carry counts as 1 rep. Master of