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Cardio CrossFit WOD, July 30, 2020

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30 Jul, 2020

CFC Cup Match Day 1
Come and join us for our special Cup Match Wod. Wear your colors and support your team as we compete in some fun but tough team workouts!

The Coin Toss

Choose Heads or Tails and see how lucky you are!

Metcon (Time)
The Warm Up

AQAP Complete 150 DUs / 300 Singles

Points will be awarded to your team depending on where athletes place.
Metcon (AMRAP – Rounds and Reps)
The Build Up – "DBWBAB"

At the start of the first minute complete 1 Wall Ball followed by 1 Burpee. Increase reps by 1 at the start of each new minute. Continue until athlete cannot complete the required number of reps within the minute. Points will be awarded to each team depending on where athletes place. Tie Break goes to the winner of The Coin Toss!

Metcon (2 Rounds for reps)
The Match

Batting Team
AMRAP x 10 mins:
10 DB Deadlifts
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Push Press
100m Run

Rest 4 Mins

Fielding Team
AMRAP x 10 mins:
10 KB Swings (35/25)
10 KB Goblet Reverse Lunges (5/side)
10 KB Weighted Step Ups
10 Hanging Knee Raises
10/8 Cal Row

The team that won The Coin Toss gets to choose which AMRAP they complete first, Batting or Fielding. Athletes will work through each AMRAP and on the completion of each round they will yell out either St. George’s or Somerset! The Umpire will mark 1 point for each competed round under the team’s name. When the team is batting, those points will count towards their team’s score. When the team is fielding each point will count as a minus towards the other team’s batting score.

Archives Previous WODs
Daily Workout - Wed, Mar 22

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold


Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.


In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps