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

Daily Workout WOD, March 1, 2021

Daily Workout WOD, March 1, 2021

01 Mar, 2021 3.1.21 Metcon IN 15 mins complete: 90 secs/side OH Banded Distraction Then complete 2 sets of: 8 Banded Pull Downs (hold for 2 secs at the bottom) down 8 Banded Reverse Flys (hold for 2 secs at the top) 8 Banded Pull & Rotates (hold for 2 secs at the top) In […]

Cardio CrossFit WOD, March 1, 2021

01 Mar, 2021 CFC 3.1.21 Metcon (Time) AQAP complete: 800m Run 20 Lunge, Lunge, Squat 400m Run 10 Lunge. Lunge, Squat Time Cap: 10 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 25 mins: 50 DUs / 100 Singles 40 Wall Balls (20/14) 30 Box Jump Overs (24/20) 20 Burpees

Platinum WOD, March 1, 2021

01 Mar, 2021 PL AHW 3.1.21 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon (Time) AQAP complete: Buy In: 400m Walk Then complete 3 rounds of: 20 Squat Jumps 15 Push Ups 10 Knee Tucks 5 Jumping Jacks Cash Out: 400m Walk Time Cap: 15 mins […]

Daily Workout WOD, February 28, 2021

28 Feb, 2021 2.28.21 Afrobrutality MLK Every 90 secs x 29 rounds complete: 1 Full Clean (115/75) 9 Push Press (115/75) 2 Thrusters (115/75) 9 Back Squats (115/75)

Cardio CrossFit WOD, February 27, 2021

27 Feb, 2021 CFC 2.27.21 Metcon (Time) AQAP with a partner complete: 30 Rounds of: 5 Air Squats 5 Push Ups 20 rounds of: 5/side Jumping Lunges 5 Burpees 10 rounds of: 5 Super Squats (Air Squat + Lunge Left + Lunge Right) 5 Burpee Push Ups (Burpee + Push Up on the way down […]

Barbell Club WOD, February 27, 2021

27 Feb, 2021 BB 2.27.21 Mobility and Barbell Warm Up Metcon Complete 3 rounds of : 3 Tall Jerks 1 Swimmer Hover in Split Position Strict Press in Split Position (Complete 4 sets of 5 reps) Perform the Strict Press in the bottom of your Split Jerk Build to challenging weight Front Squat + Split […]

Cardio CrossFit WOD, February 26, 2021

26 Feb, 2021 CFC 2.26.21 Metcon EMOM x 20 mins: 1. 30 DUs / 60 Singles + Max DB Strict Press (35/20) 2. Rest 3. 14 DB Front Squats (35/20) + Max Burpees 4. Rest Metcon (Time) AQAP complete: 100 Push Ups Every time you break complete 200m Run For Push Ups you can rest […]

Daily Workout WOD, February 26, 2021

26 Feb, 2021 2.26.21 Metcon In 15 mins complete: 90 secs/side Couch Stretch Then complete 2 sets of: 8 Band Pull Downs (2 sec hold at the bottom) 8 Banded Reverse Flys (2 sec hold at the top) 8 Banded Pull & Rotate (2 sec hold at the top) In the remaining time cycle through: […]

Platinum WOD, February 26, 2021

26 Feb, 2021 PL AHW 2.26.21 Please check your email for the invite tomour 10:15am Zoom Workout! Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) With a 5 min Time Cap complete: 200m Walk In time remaining AMRAP of: 5 Knee Tucks 10 Push Ups 15 Squats Rest 2 Minutes Metcon (AMRAP – […]

Cardio CrossFit WOD, February 25, 2021

25 Feb, 2021 CFC 2.25.21 Metcon Complete 3 rounds of 30 secs at each movement of: Jump Rope Pass Through Lunges with rope Walk Outs to Push Up Alternating Spiderman Lunge with Thoracic Twist Metcon (AMRAP – Rounds and Reps) AMRAP x 23 mins: 20 Jump Squats / Squats 20 Hollow to Crunch / Knee […]

Archives Previous WODs
25 Feb, 2021
2.25.21
Coach Led Warm Up
Metcon
"Athlete's Choice"
You can choose to do the 5km Row for time or the 5km Run for time.
5k Row (Time)
Max Effort 5k Row
5k Run (Time)
Max Effort 5k Run
Route for the run is as follows:
Leave the box and head out to the main road
Take a left (Pitt's Bay Road) and continue left through the round a bout and up the hill
Continue on until you get to the junction with North Shore
Make the right onto North Shore and run east along North Shore until you get to C-Mart
Make the right up Langton Hill and over until you meet back up with St. John's Road
Make teh right onto St. John's Road and continue straight through the first round a bout
Once you get to the second round a bout, veer left onto Pitt's Bay Road then take the right back onto Mill Creek Road
Continue back to the box
Cool Down Stretch

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