Month: October 2022

Workout AMRAP x 10 MINUTES*40 Double Unders20 Sit-Ups10 Hand Release Push-Ups4 Alt. DB Burpees -Rest 1:00- AMRAP x 8 MINUTES30 Double Unders15 Sit-Ups8 Hand Release Push-Ups4 Alt. DB Burpees -Rest 1:00- AMRAP x 6 MINUTES20 Double Unders10 Sit-Ups6 Hand Release Push-Ups4 Alt. DB Burpees

Strength 1 Clean+1 Hang Squat Clean Workout ON A 15:00 RUNNING CLOCK…Complete as much of the work as possible…*150 Wall Balls 75 Hang Power Cleans

Strength 10/10 Single Arm DB Bent Over Rows15-20 DB Floor Press Workout 4 SETS FOR MAX REPS1:00 – 50′ Shuttle Runs*1:00 – Box Step-Overs 1:00 – Strict Pull-Ups1:00 – Up-Downs

Strength 1 Snatch+1 Hang Squat Snatch Workout EMOM x 20 MINUTES1 Power Snatch+1 Hang Squat Snatch+1 Overhead Squat

Strength Front Squat Workout AMRAP x 15 MINUTES15/12 Cal Bike30 Alt. Mountain Climbers15 Box Jumps30 Alt. Bicycle Crunches

Our 2022 Fall Hoodies are now available for pre-order! Sign up posters are at all 3 locations: Ardmore, Wayne, & Plymouth Meeting. Can’t make it to the gym to order your sweatshirt? E-mail April at April@crossfitbda.com and include your name, size, and style desired.THE WEEK AHEAD:Mon: Strength: Power Clean, Split Jerk, Workout: Power Clean & […]

Strength 1 Power Clean+2 Split Jerk Workout 10 ROUNDS FOR TIME1 Power Clean & Jerk 5 Burpees Over Bar100m Run

Stregnth Bench Press Workout 3 ROUNDS FOR TIME25 Chest To Bar Pull-Ups50m Overhead KB Carry (R) 25 Russian KB Swings50m Overhead KB Carry (L)

Workout AMRAP x 24 MINUTES40/30 Cal Bike30 Sit-Ups20 Back Rack Alt. Lunges 10 Burpee Box Crawl Overs (Athlete Choice)*

Strength 1 Power Clean+1 Deep Hang Power Clean Workout 5 ROUNDS FOR TIME50 Double Unders10 Deadlifts 5 Hang Squat Clean & Overhead10 Handstand Push-ups100m Run