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Platinum WOD, May 1, 2020

Platinum WOD, May 1, 2020

01 May, 2020 PL AHW 5.1.20 Please check your email and the WhatsApp group for the invite to our 10:00am ZOOM Workout! Metcon 200m Walk or 90 secs of movement Metcon AMRAP x 5 mins: 6 Ground to Overhead (use any weighted object) 12 Squats Rest 2 mins AMRAP x 5 mins: 200m Walk (90 […]

Cardio CrossFit WOD, May 1, 2020

01 May, 2020 CFC AHW 5.1.20 Please check your email for invite toour 12:30pm ZOOM workout! Metcon (Time) 200m Run Warm Up AQAP Complete: 200 DUs / 400 Singles Time Cap: 5 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 7 mins: 6 No Jump Burpees 12 Jumping Air Squats Rest 3 Mins Metcon […]

Daily Workout WOD, May 1, 2020

01 May, 2020 AHW 5.1.20 Please check your email for the invite to our 12:30pm ZOOM workout! Metcon (Time) 200m Run Warm Up AQAP Complete: 200 DUs / 400 Singles Time Cap: 5 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 7 mins: 6 No Jump Burpees 12 Jumping Air Squats Rest 3 Mins […]

Daily Workout WOD, April 30, 2020

30 Apr, 2020 AHW 4.30.20 Please check your email for invite to 7:15am & 12:30pm ZOOM Workouts! Metcon EMOM x 8 mins: 1. 25ft Shuttles 2. 30 secs DUs/Singles 3. 8 Inchworms with a jump in 4. 10 Push Ups + 15 sec Plank Hold Metcon Complete 3 rounds of: 10 Double DB Upright Rows […]

Cardio CrossFit WOD, April 30, 2020

30 Apr, 2020 CFC AHW 4.30.20 Please check your email for invite to our 7:15am & 12:30pm ZOOM Workouts! Metcon EMOM x 8 mins: 1. 25ft Shuttles 2. 30 secs DUs/Singles 3. 8 Inchworms with a jump in 4. 10 Push Ups + 15 sec Plank Hold Metcon Complete 3 rounds of: 10 Double DB […]

Platinum WOD, April 29, 2020

29 Apr, 2020 PL AHW 4.29.20 Please check your email and Whats App fo the invite to your 10:00am ZOOM workout! Metcon 200m or 90 sec Warm Up Walk Metcon EMOM x 6 mins of: 1. 30 sec Jumping Jacks 2. 45 sec Squats Rest 2 mins EMOM x 6 mins of: 1. 30 sec […]

Daily Workout WOD, April 29, 2020

29 Apr, 2020 AHW 4.29.20 Please check your email for the invite to our 12:30pm & 5:15pm ZOOM workouts! Metcon 200m Run 20 Single Leg Glute Bridge (right) 30 sec Side Plank (right) 10 Jumping Lunges 200m Run 10 Jumping Lunges 30 sec Side Plank (left) 20 Single Leg Glute Bridge (left) 200m Run Metcon […]

Cardio CrossFit WOD, April 29, 2020

29 Apr, 2020 CFC AHW 4.29.20 Please check your email for the invite toour 12:30pm & 5:15pm ZOOM workouts! Metcon 200m Run 20 Single Leg Glute Bridge (right) 30 sec Side Plank (right) 10 Jumping Lunges 200m Run 10 Jumping Lunges 30 sec Side Plank (left) 20 Single Leg Glute Bridge (left) 200m Run Metcon […]

Cardio CrossFit WOD, April 28, 2020

28 Apr, 2020 CFC AHW 4.28.20 Please check your email for the invite to our 7:15am & 12:30pm ZOOM workouts! Metcon Complete 2 sets of: 8/side Bulgarian Split Squats Rest 10 secs 8/side DB Single Leg Deadlifts Rest 10 secs 8/side Bird Dogs Rest 10 secs 4 Tempo Push Ups (2121) Deadlift & AMRAP Chipper […]

Daily Workout WOD, April 28, 2020

28 Apr, 2020 AHW 4.28.20 Please check your email for the invite to our 7:15am & 12:30pm ZOOM workouts! Metcon Complete 2 sets of: 8/side Bulgarian Split Squats Rest 10 secs 8/side DB Single Leg Deadlifts Rest 10 secs 8/side Bird Dogs Rest 10 secs 4 Tempo Push Ups (2121) Deadlift & AMRAP Chipper (2 […]

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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