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Daily Workout WOD, December 18, 2019


2 mins/side Banded Couch Stretch
90 secs/side Banded Hamstring PNF Stretch

Then go directly into next portion
Complete 3 sets of:
12-10-8 Front Rack Bulgarian Split Squats
Rest 30 secs
45 sec Stir the Pot on Med Ball
Rest 90 secs
Metcon (AMRAP – Reps)
Partner AMRAP x 24 mins:
A – Max Distance Row
B – Burpees to 6" target

At each 3 min interval each partner completes 15 Thrusters (95/65)

Switch movements after each set of Thrusters

Score = Total distance on the Row + total Burpees
Optional Extra Work

3 mins/side Foam Roll IT Band + Lats
3 mins/side LAX Ball Pec Smash
3 mins/side Banded Hamstring PNF Stretch
3 mins/side Banded Bully

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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