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Daily Workout WOD, November 12, 2020

12 Nov, 2020


For 8 mins cycle through:
8/side Samson Stretch
12 Banded Good Mornings
1 min No Jump Burpees
Complete 3 sets of:
8/side RNT Rear Foot Elevated Split Squats
Rest 30 secs
12/side DB Single Leg Deadlifts
Rest 30 secs
30 secs/side Bent Knee Copenhagen Side Planks
Rest 2 mins

Use those DBs and aim for a tough 8/side on the split squats. Make sure your butt cheeks remain close to your heel while driving down. We don’t want to see a wide space between the heel of the foot that is on the bench versus the glute of your working leg. By doing that you will feel a bigger stretch on that hip and will maximize glute recruitment.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
12 Box Jumps (24/20)
15 Wall Balls (20/14)
9 KB Swings (70/53)

You should aim to go unbroken on each movement

In 7 mins complete 2 sets of:
15 Prone Trap Raises
15/side Powell Raises
Rest 90 secs

Optional Extra Work

Complete 3 sets of:
8-12 Standing DB Curls
Rest 1 min
15 Banded Triceps Extensions (hard)
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Dec 1

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor


Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs


In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs


Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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