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Barbell Club WOD, February 1, 2020

Barbell Club WOD, February 1, 2020

01 Feb, 2020 2.1.20 Metcon Complete 5 rounds of: 6-8 Strict Pull Ups 6-8 DB Push Press 10 Box Step overs with KB 10 Banded Anti Rotations Clean + Front Squat + Push Press + Jerk (Weight) Perform the listed movements as a complex Every 90 sec for 8 rounds: 1+1+1+1 Metcon (Time) AQAP complete […]

Cardio CrossFit WOD, February 1, 2020

01 Feb, 2020 CFC 2.1.20 Thunder Struck Burpees (rest doing jumping jacks) Metcon (Time) AQAP with a Partner complete 20 rounds (10 each) of: Partner 1 – 1 Round of: 10 KBS (53/35) 250m Row or 200m Run Partner 2 – Plank Hold (any variation) Time Cap: 25 mins When Partner 1 finishes Row/Run Partners […]

Platinum WOD, January 31, 2020

31 Jan, 2020 PL 1.31.20 Metcon TABATA Jump Rope Metcon Complete 4 sets of: 10 Banded Pull Aparts 10 Banded Triceps Extensions Metcon Complete 3 sets of: 10 Incline DB Bench Press 10/side DB Bent Over Rows Metcon (Time) AQAP Complete 4 rounds of: 8 DB Shoulder Press 8 Push Ups 8 Box Dips

Daily Workout WOD, January 31, 2020

31 Jan, 2020 1.31.20 Metcon 2 mins Hip 90/90 Stretch Then complete 3 rounds for quality of: 5/side Front Foot Elevated Split Squats (hold for 5 secs at the bottom) 8-10 Easy Banded Elbow Push Ups (down in 3 secs) Back Squat (5 sets of 3 reps at 80-85% 1RM) Rest 1 min 6(-1) DB […]

Cardio CrossFit WOD, January 31, 2020

31 Jan, 2020 CFC 1.31.20 Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 25 mins of: 12 Sit-ups (Partner 1) 12 Ring Dips – (Partner 2) 12 HR Push Ups (Partner 1) 6 Burpees (Partner 2) 250 m Run (Partner 1) The workout is listed as to how the first round will be completed. […]

Daily Workout WOD, January 30, 2020

30 Jan, 2020 1.30.20 Metcon 1 min/side Couch Stretch 1 min/side OH Banded Distraction Then with a barbell complete 2 sets of: 8 Inchworms to Plank 8 Med Ball Squat Cleans 8 Muscle Cleans + 8 Strict Presses + 8 Front Squats Power Clean + Split Jerk (Every 90 secs for 21 mins (14 rounds): […]

Cardio CrossFit WOD, January 30, 2020

30 Jan, 2020 CFC 1.30.20 Metcon Complete 4 sets of: 10 Back Squats 10 T2B / Hanging Knee Raises Metcon (AMRAP – Rounds and Reps) 8 min AMRAP of: 2 Goblet Squats 2 Box Jump Overs 4 Goblet Squats 4 Box Jump Overs 6 Goblet Squats 6 Box Jump Overs 8 Goblet Squats 8 Box […]

Daily Workout WOD, January 29, 2020

29 Jan, 2020 1.29.20 Metcon 2 mins/side Hip + Knee on box 10 Wall Slides 8/side Med Ball Thoracic Squats 8/side OH BB Reverse Lunges 8 OHS + 8 OH BB Duck Walk Steps Forward & 8 Steps Backward Snatch Pull (3 x 5 from the ground (building)) Pause for 3 sec at the knee […]

Cardio CrossFit WOD, January 29, 2020

29 Jan, 2020 CFC 1.29.20 Metcon Complete 3 Rounds of 1 min at each station of: Plank Hold Squat Jumps Hollow Hold Burpees Ab Mat Sit Ups Rest Metcon (Time) AQAP complete 4 rounds of: Partner A – 200m Run Partner B – OH Walking Lunge Steps (25/15) When A finishes run, switch. Each partner […]

Archives Previous WODs
9.26.22
Metcon
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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