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  • Mon-Thu: 6am-7:30pm, Fri: 6am - 6:30pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

WODs

Daily Workout

07 Apr, 2020
AHW 4.7.20
Metcon
200m Run + 100 Singles

Then complete 2 sets of:
8/side DB Bulgarian Split Squats
Rest 30 secs
12/side DB Single Leg Deadlifts
Rest 30 secs
10/side Bird Dogs
Rest 30 secs
5 Tempo Push Ups (31X1)
Rest up to 2 mins
Metcon (Time)
AQAP complete 10 rounds of:
5 DB Thrusters each arm (35/25)
Time Cap: 15 mins
No rest between arms. You can rest the DB down at the end of each round.
Annie Remix (Time)
50-40-30-20-10
DUs
25-20-15-10-5
Toes 2 Bar
Single Unders x 2
Substitute T2B for Toes to Post, Toes to Couch, Toes to Chair, etc

Cardio CrossFit

07 Apr, 2020
CFC AHW 4.7.20
Metcon
200m Run + 100 Singles

Then complete 2 sets of:
8/side DB Bulgarian Split Squats
Rest 30 secs
12/side DB Single Leg Deadlifts
Rest 30 secs
10/side Bird Dogs
Rest 30 secs
5 Tempo Push Ups (31X1)
Rest up to 2 mins
Metcon (Time)
AQAP complete 10 rounds of:
5 DB Thrusters each arm (35/25)
Time Cap: 15 mins
No rest between arms. You can rest the DB down at the end of each round.
Annie Remix (Time)
50-40-30-20-10
DUs
25-20-15-10-5
Toes 2 Bar

Elements

No WOD available

Barbell Club

No WOD available

Platinum

No WOD available

 

Previous WODs

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