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Cardio CrossFit WOD, July 31, 2020

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31 Jul, 2020

CFC Cup Match Day 2
Come and join us for Day 2 of our Cup Match Wod. Be sure to wear your colors and support your team during our fun and competitive wods!

Lift to De Game!

Teams compete in a race from East to West on the Assault Bikes. Total distance traveled by each team mate is 20 Calories (16 for Ladies). This represents the distance in miles from St. George’s Cricket Club to Somerset Cricket Club (32.5km). Total time for each team to complete their rides will be recorded. The amount of time between the winning team and the second placed team will be added to the winning team’s score.

Crown & Anchor

Each athlete will be given an amount to gamble with. At the end of the designated time, the total amounts won by each team will be calculated and added to the team’s total runs scored. The amount of point difference between each team will serve as seconds advantage for the main match.

The Match Day 2

"Twenty 20"
AQAP Compete:
200m Run
20 Down Ups
20 Air Squats
20 Push Ups
20 Step Ups
20 Alternating Lunges
200m Run
20 No Jump Burpees
20 Back Squats (75/55)
20 Decline Push Ups
20 Box Jumps (24/20)
20 Alternating DB Lunges (35/20)
200m Run
20 Burpees
20 Front Squats
20 Shoulder to Overhead
20 Burpee Box Jumps
20 Alternating Front Rack Lunges
200m Run
20 Bar Over Burpees
20 OH Squats
20 Strict Press
20 Burpee Box Jump Overs
20 Alternating OH Lunges
200m Run

The winning team will be given a head start that will be calculated using the Lift To De Game and Crown & Anchor scores. Athletes will be given a placing upon finishing. The team with the highest placing total at the end of The Match Day 2 wins!

Archives Previous WODs
Daily Workout - Mon, Mar 27

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs