• 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, February 1, 2021

Daily Workout WOD, February 1, 2021

01 Feb, 2021 2.1.21 Metcon 90 secs/side Couch Stretch Then complete 3 sets of: 8/side Banded Side Clams 6/side Half Kneeling DB Strict Press 8/side DB Rear Foot Elevated Split Squats 8 Down Ups Metcon Every 5 mins x 15 mins: 20/15 Cal Assault Bike or Row 10 Thrusters (135/95) 20 Burpees over Bar (bar […]

Platinum WOD, February 1, 2021

01 Feb, 2021 PL AHW 2.1.21 Please chech your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon EMOM x 24 mins: 1. 30 secs of Squats 2. 30 secs of Push Ups 3. 30 secs of Knee Tucks 4. 30 secs of Step Ups 5. 30 secs of DB […]

Cardio CrossFit WOD, February 1, 2021

01 Feb, 2021 CFC 2.1.21 Metcon (3 Rounds for reps) On a running clock for 30 mins complete: AMRAP x 5 mins: Row for Max Calories Rest 5 mins AMRAP x 5 mins: 10 Push Ups 10 KB Goblet Squats Rest 5 mins AMRAP x 10 mins: 12 KB Swings 200m Run

Daily Workout WOD, January 31, 2021

31 Jan, 2021 1.31.21 Metcon (5 Rounds for reps) Complete 6 rounds of 3 mins on, 2 mins off of: 21 Wall Balls (20/14) 15 Deadlifts (225/185) 9 GSPUs Max Cal Row or Echo Assault Bike in remaining time. Keep score of Calories each round.

Barbell Club WOD, January 30, 2021

30 Jan, 2021 BB 1.30.21 Mobility and Barbell Warm Up Metcon Complete 5 rounds for quality of: 2 Strict High Pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans Hang Clean Pull + Hang Clean (Weight) Perform the movements as a complex 1 Hang Clean Pull (no arm bend, […]

Cardio CrossFit WOD, January 30, 2021

30 Jan, 2021 CFC 1.30.21 TABATA Jump Rope Metcon Junkyard Dog Warm Up Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 25 mins: 20 HRPUs 20 Box Jumps 20 KB Swings 20 T2B / HKR 20 Devil’s Press (35/20) 200m Run (together) Divide reps as desired where one works while the other rests; except […]

Platinum WOD, January 29, 2021

29 Jan, 2021 PL AHW 1.29.21 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Platinum Lock Down (Time) AQAP Complete: 10-8-6-4-2 Push Ups 20-16-12-8-4 Crossovers 4-8-12-16-20 Squats Platinum White Knuckles (Time) AQAP complete: 20 Odd Object Rows 20 Jumping Jacks 20 Odd Object Ground to Shoulder 40 […]

Daily Workout WOD, January 29, 2021

29 Jan, 2021 1.29.21 Metcon 2 mins/side Banded External Rotation with Knee on BoxThen complete 2 sets of: 12 Banded Slides 8 Kneeling Med Ball Roll Outs on forearm Then for 10 mins cycle through: 6/side Front Rack Step Ups 6/side Front Rack RNT Split Squats 5 Inchworm 10 DB Hang Cleans Hang Power Clean […]

Cardio CrossFit WOD, January 29, 2021

29 Jan, 2021 CFC 1.29.21 Metcon (Time) AQAP with a Partner complete: 21-15-9 Pull Ups / Ring Rows Wall Balls (20/14) 21-15-9 Weighted Sit Ups (20/14) Burpees 21-15-9 Box Jumps (24/20) DB S2OH (45/25) Time Cap: 25 mins A starts with 21 Pull Ups / Ring Rows while B completes 21 Wall Balls. When both […]

Daily Workout WOD, January 28, 2021

28 Jan, 2021 1.28.21 Metcon Complete 2 sets of: 12/side Banded External Rotations 8/side Single Arm Pull & Rotate Then for 10 mins cycle through: 1 min Assault Bike 8 Banded Wall Slides 8/side Overhead Rear Foot Elevated Split Squats 8 Strict Hanging Knee Raises Metcon (Time) AQAP complete: 100 DUs / 200 Singles 25-20-15 […]

Archives Previous WODs
9.21.22
Metcon
For 5 mins cycle through:
5 Inchworms
5/side Body Weight Split Squats
15 PVC Good Mornings

Then complete 2 sets of:
8/side Bodyweight Rear Foot Elevated Split Squats
8/side Side Plank Banded Clam
8/side Banded Row Single Leg Deadlifts
Metcon
In 15 mins complete 3 sets of:
12 Romanian Deadlifts to below knees - down in 3 secs
10/side DB Rear Foot Elevated Split Squats
Rest 2 mins
Stop just below the knees and keep all tension in the hamstrings and glutes.
On the Split Squats, we want a tight stance, position your front foot so that your tibialis (shin) is vertical to the floor.
Metcon (Time)
AQAP complete 5 rounds of:
20/15 - 12/8 Cal Assault Bike or 25/20 - 20/15 Cal Row
16 KB Swings (53/35 - 35-25)
16 Overhead Plated Lunges (45/25) / Bodyweight Lunges
16 Hand Release Push Ups

Time Cap: 20 mins

Try to maintain a steady pace until the end.
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Piriformis Stretch on post
Metcon
Optional Extra Work

Complete 3 sets of:
8/side Alternating DB Incline Bench Press
8/side Alternating DB Incline Bent Over Row

Complete 3 sets of:
30 secs/side Half Kneeling Bottom Up KB hold
12/side Powell Raise
12/side Incline Bench Single Arm Prone Trap Raise

Stay in the Loop!

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