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Daily Workout WOD, March 16, 2020

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16 Mar, 2020

See our "At Home Wod" at the end of the post. Our regular class wod is also suitable to be performed at home if desired.

In 10 mins complete the following:
2 mins/side Couch Stretch
2 mins/side Banded Bully
1 min/side Banded PNF Hamstring Stretch (10 sec contraction, 20 sec stretch)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 mins:
800m Run
25 No Jump Burpees

Rx+ – Wear weighted vest (20/14)

EMOM x 12 mins:
1. 30 sec Single Leg, 1 Arm Front Rack KB hold (left arm)
2. 30 sec Single Leg, 1 Arm Front Rack KB Hold (right arm)
3. 30 sec Crossed Leg Side Plank (left side)
4. 30 sec Crossed Leg Side Plank (right side)

Metcon (Time)

"Sit Up Murph"
1 mile Run
100 Sit Ups
200 Push Ups
300 Squats
1 mile Run

You can divide reps as desired.
Also, can scale to:

"1/2 Sit Up Murph"
800m Run
50 Sit Ups
100 Push Ups
150 Air Squats
800m Run

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post