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Daily Workout WOD, February 18, 2020

18 Feb, 2020


Complete 2 sets of:
300/200m Row
10 Shoulder Activations
8 Inchworms to Superman Plank
20 sec Top of Ring/Bar Hold
20 sec Hollow Hold
5-7 mins of specific Ring MU work:

Opt #1: Ring Swings + Hips to Ring + Transition

Opt #2: Kipping Ring Rows + Feet on Bench to Ring MUs on low rings (high bench = tough, low bench = easier)

Metcon (Time)
AQAP complete:

Spicy (Rx+)
5 Strict Ring MUs + 15 Ring MUs + 15 Burpee Ring MUs

Regular (Rx)
30 Ring MUs / Bar MUs

30 Burpee Kipping C2B Pull Ups / Burpee Pull Ups / Burpee T2B

Time Cap: 8 mins
Metcon (6 Rounds for reps)
Complete 6 sets of:

AMRAP x 2 mins:
12/10 Cal Row
7/5 Cal Assault Bike
In remaining time Max Box Jump Overs (24/20)

Rest 2 mins between sets

Keep track and record total Box Jump Overs.
If there are not enough Assault Bikes then complete 21/15 Cal Row only
Optional Extra Work

AQAP complete 3 rounds of:
50ft Farmer’s Carry (Heavy)
15-10-5 Deficit Kipping HSPUs (45/35)

Rest 5 mins

AQAP complete 3 rounds of:
50ft Farmer’s Carry (Heavy)
9-7-5 Deficit Kipping HSPUs (higher than 45/35)

EMOM x 10 mins:
1. 6-9 GHD Raises
2. 15-20 GHD Sit Ups

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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