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Daily Workout WOD, January 8, 2020

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Complete 2 sets of:
10 PVC Pipe Hip Hinges
10 Banded Pull Throughs
10 Banded Hip Romanian Deadlifts (use band from post with band to your hips so the band pulls you back to the post: )
Sumo Deadlift (6-5-4-6-5-4 (Rest up to 2 mins between sets))
Down in 3 secs and reset each time.
Metcon (Time)
AQAP complete:
30-20-10 Deadlifts (225/155)
21-51-9 Strict Ring Dips

Time Cap: 7 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete 5 rounds of:
10 Alternating DB Snatches (50/35)
1 Rope Climb (scale to 2 Lay to Stands)
25 Wall Balls (20/14)

Time Cap: 10 mins
Optional Extra Work

AQAP complete 3 rounds of:
300/250m Row
30-20-10 Kipping HSPUs
30-20-10 Double KB Hang Snatch (35/20)

*You can switch the KB for DBs (35/20)

Complete 3-4 sets of:
6/side Alternating V-UPs
5 V-UPs
4 Straddle V-UPs
15 sec Hollow Hold
15 sec Hollow Rocks
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean