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

Cardio CrossFit WOD, December 14, 2020

14 Dec, 2020

CFC 12.14.20

Complete 3 rounds of:
250m Run (down to Tops wall and back)
20 Air Squats
15 Sit Ups
10 Push Ups
5 No Jump Burpees

Time Cap: 12 mins
Metcon (Time)
AQAP complete 3 rounds of:
50 Alternating Reverse Lunges
10 DB Hang Squat Cleans (35/20)
7 Devil’s Presses (35/20)

Time Cap: 15 mins
EMOM x 5 mins:
10 Alternating Single Leg V-Ups
10 sec Hollow Hold
10 Scissor Kicks
10 sec Hollow Hold

Archives Previous WODs
200m Run
Then for 8 mins cycle through:
30 Single Under Jump Rope
6 Shoulder Activations
6 Ring Rows
6/side Half Kneeling DB Strict Press
30 secs/side Single Arm Handstand Hold with feet on box
EMOM x 10 mins:
1. 30 secs of Strict Pull Ups / Banded Strict Pull Ups
2. 30 secs of Strict HSPUs / Pike Strict HSPUs / Push Ups
On the HSPUs, try to aim for 6-8 reps unbroken right from the start. Add Ab Mats if needed or use pike position with feet on box.
The same for the Pull Ups, aim for 6-8 straight reps with a 2 sec down on the eccentric phase.
Rest 5 Mins
EMOM x 10 mins:
1. 40 secs DUs / Singles
2. 40 secs T2B / Hanging Knee Raises
Rest 5 Mins
Every 2 min & 30 secs x 10 mins (4rounds):
8 DB Bench Press (T30X1)
8-12 Ring Rows (T2120)
On this part, everything should be kept under 90 secs of work so that you have a full minute of rest.
The goal is to be consistent on the weight without hitting a wall.
In the time remaining:
10-15 Pikes on Rower
10-15 Reverse Crunches
Optional Extra Work

Compete 2 sets of:
15 mins of 30 secs on / 30 secs off of:
Assault Bike
Ski Erg

Rest 3 mins

(Similar to last week, but increasing to 15 mins here. Try to hit more calories or keeping a higher pace on each)

Stay in the Loop!

Enter your email address to receive member only notices & offers.