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Daily Workout WOD, February 25, 2021

25 Feb, 2021


Coach Led Warm Up
5k Row (Time)
Max Effort 5k Row
"Athlete’s Choice"
You can choose to do the 5km Row for time or the 5km Run for time.
5k Run (Time)
Max Effort 5k Run

Route for the run is as follows:
Leave the box and head out to the main road
Take a left (Pitt’s Bay Road) and continue left through the round a bout and up the hill
Continue on until you get to the junction with North Shore
Make the right onto North Shore and run east along North Shore until you get to C-Mart
Make the right up Langton Hill and over until you meet back up with St. John’s Road
Make teh right onto St. John’s Road and continue straight through the first round a bout
Once you get to the second round a bout, veer left onto Pitt’s Bay Road then take the right back onto Mill Creek Road
Continue back to the box

Cool Down Stretch

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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