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Daily Workout WOD, November 13, 2019


15 mins of mobility work:
1. Foam/PVC Roll IT Band
2. Foam/PVC Roll Lats
3. Banded Couch Stretch
4. Banded Lat Stretch
Metcon (9 Rounds for reps)
EMOM x 36 mins:
1. Max Calorie Row in 50 secs
2. Max Calorie Assault Bike in 50 secs
3. Alternate between different Plank Positions

Plank Positions:
1. Front Plank
2. Hollow Hold
3. Hands on Rings feet on Bench
(hod for 30-50 secs depending on ability)
Optional Extra Work

EMOM x 15 mins:
1. 6-8 Kipping Knees 2 Elbows + 6-8 Kipping T2B
2. 30 secs of Max Reps Shoulder Taps in Push Up position on paralletes
3. 50 DUs

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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