• CFC 12.16.17

    CrossFit BDA – Cardio CrossFit Metcon (3 Rounds for reps) Partner WOD: Every 2 minutes cycle through the following exercises for a total of 3 rounds: 1.) Push Ups 2.) Air Squats 3.) Burpees 4.) Row or Bike for Calories60 seconds rest between movements. One partner works while the other rests. Divide work between partners

  • BB 12.16.17

    CrossFit BDA – Barbell Club Back Squat (In 14 mins find 1RM) Metcon (No Measure) Complete 5 sets of: 5 Banded KB Overhead Press 60 secs Plank Metcon (No Measure) Prize Challenge Metcon (Weight) Every 2 mins building 10 lbs per round: 1 Power Clean 1 Front Squat (10 second pause in hole) 1 Hang

  • CFC 12.15.17

    CrossFit BDA – Cardio CrossFit Metcon (Time) AQAP Complete 3 Rds of: 200m Sprint 20 Ring Rows 40 DUs15 Min Time Cap ()