• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, November 1, 2020

Get a free class

Daily Workout WOD, November 1, 2020

01 Nov, 2020 11.1.20 Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 30 DUs / 60 Singles 15 T2B 8 Hang Power Cleans (155/105) Rest 3 Mins Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 10 S2O (135/95) 14 Bar Facing Burpees 18 Wall Balls (20/14) Rest 3 Mins Metcon (AMRAP […]

Barbell Club WOD, October 31, 2020

31 Oct, 2020 BB 10.31.20 Mobility and Barbell Warm Up Metcon Complete 4 sets of: 1 Standing CAR Rest as needed 3 Squat Box Jumps Rest as needed TOR Complex (1 + 1 + 1 + 1) Snatch + Snatch Balance + Behind the Neck Snatch Grip Push Press + Overhead Squat Build to a […]

Cardio CrossFit WOD, October 31, 2020

31 Oct, 2020 CFC 10.31.20 Metcon (Distance) Partner AMRAP x 8 mins: 200m Run Partners alternate after completed rounds Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 8 mins: 10 Squats 10 Push Ups 10 Sit Ups Partners alternate after completed rounds Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 8 mins: 10 […]

Platinum WOD, October 30, 2020

30 Oct, 2020 Pl AHW 10.30.20 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (Time) AQAP complete: 600m Walk 10 DB Deadlifts 10 DB Curls 10 DB Presses 400m Walk 20 Alternating DB Snatches 20 OH Reverse Lunges (10/arm) 200m Walk 30 Step Ups 100m Walk […]

Daily Workout WOD, October 30, 2020

30 Oct, 2020 10.30.20 Metcon EMOM 8MIN 1. 20-30 sec Hold at the top of the Rings 2. 20-30 sec Hold at the bottom of a Push Ups (chest off of ground) 3. 20/30 sec Hold at the top of a Ring Row (chest to rings) 4. 30 sec Hollow Hold Push Press (15-12-10-8-6) Rest […]

Cardio CrossFit WOD, October 30, 2020

30 Oct, 2020 CFC 10.30.20 Metcon (AMRAP – Rounds and Reps) Complete 5 rounds of 5 mins: 400m Run in Remaining time complete an AMRAP of: 4 DB Deficit Push Ups 6 Renegade Rows (35/20) 8 DB Power Cleans (35/20) Rest 1 min after each round. Pick up where you left off for one total […]

Daily Workout WOD, October 29, 2020

29 Oct, 2020 10.29.20 Metcon 1 min/side Hip External Rotation on the floor Then complete 2 sets of: 8/side Banded Side Clams 8/side Monster Walks 8/side Banded Hip Thrust with feet on the bench Back Squat (Weight) Complete 4 sets of: 3 Back Squats at 85% of 1RM (T20X1) Rest 1 min 30 sec/side Weighted […]

Cardio CrossFit WOD, October 29, 2020

29 Oct, 2020 CFC 10.29.20 Metcon (Time) AQAP complete 3 rds of: 20/leg OH Walking Lunges (25/15) 400m Run Time Cap: 10 mins Rest 2 Minutes Metcon (Time) AQAP complete 3 rds of: 20 Feet Elevated Ring Rows 30 HR Push Ups Time Cap: 10 mins Rest 2 Minutes Metcon (Time) AQAP complete 3 rds […]

Platinum WOD, October 28, 2020

28 Oct, 2020 PL AHW 10.28.20 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon (AMRAP – Reps) AMRAP x 5 mins: 10 Squats 10 Push Ups 10 Crossovers Rest 2 mins AMRAP x 5 mins: 10 Reverse Lunges 10 Push Up + Should Tap (L+R) 10 […]

Daily Workout WOD, October 28, 2020

28 Oct, 2020 10.28.20 Metcon 90 sec/side Banded Hamstring PNF Stretch Then complete 2 sets of: 15 Banded Good Mornings 15 Banded Pull Aparts 30 sec Handstand Hold Deadlift (Weight) In a 10 min window build to a heavy: 5 Touch and Go Deadlifts Max(-1) Bar/Ring Dips Rest 2 mins between sets (You should be […]

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift