• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, November 14, 2019


In 10 mins complete 2 sets of:
45 sec Banded Pull Through
45 sec PVC Good Mornings
45 sec Banded Hip Thrust Hold
45 sec Pike Handstand Hold (or off of box)
Deadlift (In 15 mins complete 3 sets of max reps)
Complete 3 sets of:
Max Rep Deadlifts at 80%
Rest 30 secs
Max Rep Unbroken Strict HSPUs
Rest 3 mins

For the HSPUs try to choose a height where you can hit at least 5-6 reps unbroken

Metcon (AMRAP – Reps)
Partner AMRAP x 5 mins:
Burpee Bar Muscle Ups

Separate as you wish!
Scale Burpee Bar Muscle Ups for Burpee Jumping Strict Pull Ups

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 5 mins:
12 C2B Pull Ups
15 KB Swings (53/35)

Separate as you wish with one working and one resting

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 7 mins:
7 Synchronized Burpees
7 Synchronized T2B
7 Synchonized Strict Ring Dips

Scale T2B to Hanging Knee Raises
Scale Strict Ring Dips to Push Ups
Optional Extra Work

Complete 3 sets of:
12-10-8 Seated Single Arm DB Strict Press
12-10-8 DB Incline Bench Bent Over Row
12 Ring Bicep Curls
Rest 90 secs between sets

Complete 3 sets of:
8/side Barbell Windshield Wipers
12/side Banded Deadbugs
12 Weighted Prone WTY (go slow and controlled)
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Dec 1

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor


Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs


In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs


Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

Stay in the Loop!

Enter your email address to receive member only notices & offers.