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Daily Workout WOD, March 22, 2020

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22 Mar, 2020

AHW 3.22.20

Marine 16 (8 Rounds for reps)
Complete 8 AMRAPS x 2 min with a continuous running clock to 16 mins:

0:00-2:00
20m Sprint (10m Down and Back)
16 Burpees

2:00-4:00
20m Sprint
16 Push Ups

4:00-6:00
20m Sprint
16 Air Squats

6:00-8:00
20m Sprint
16 Mountain Climbers (L+R=1)

8:00-10:00
20m Sprint
16 Jumping Jacks

10:00-12:00
20m Sprint
16 Jumping Lunges

12:00-14:00
20m Sprint
16 High Knees

14:00-16:00
20m Sprint
16 Tuck Jumps

Metcon (Time)
For Max Effort:
15 sec Plank
15 sec Rest
30 sec Plank
30 sec Rest
45 sec Plank
45 sec Rest
1 min Plank
1 min Rest
Max Effort Plank
1 min Rest
Max Effort Plank

Record total time to complete entire workout. Ensure to take only listed amount of rest.

Archives Previous WODs
Daily Workout - Mon, May 29
Metcon

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