• 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, April 1, 2021

Cardio CrossFit WOD, April 1, 2021

01 Apr, 2021 Zoom Workout 4.1.21 Please check your email for the invitiation to our ZOOM Workouts! Metcon EMOM x 8 mins: 1. Spiderman Lunge with Thoracic Rotation 2. Downward Dog to Seal/Sphinx 3. Scorpion 4. V-Rolls Metcon Complete 2 rounds of: 30 secs/side Bulgarian Split Squats 30 secs/side Single Leg Deadlifts 30 secs Downward […]

Platinum WOD, March 31, 2021

31 Mar, 2021 PL AHW 3.31.21 Please check your email for the invite to our 10:15am Zoom Workout! Metcon TABATA Jumping Jacks Metcon (Time) AQAP Complete 5 rounds of: 10 Push Ups 10 Mountain Climbers (L+R = 2) 10 Squats 10 Step Ups (L+R = 2) 100m Walk/Run Time Cap: 18 mins For Mountain Climbers, […]

Cardio CrossFit WOD, March 31, 2021

31 Mar, 2021 Zoom Workout 3.31.21 Please check your email for the invite to our 6:30am, 12:15pm and 5:30pm ZOOM workouts! Metcon For 10 mins at a warm up pace rotate through: 5 25ft Shuttles (down and back is 1 shuttle) 20 High Knees 10 Inchworms 20 Crossovers 20 Speedskaters 20 sec Bottom of Squat […]

Cardio CrossFit WOD, March 30, 2021

30 Mar, 2021 3.30.21 ZOOM Workout Please check your email for the invites our 6:30am, 12:15pm and 5:30pm ZOOM Workouts! Metcon Alternating TABATA High Knees Butt Kicks Lateral Hops Traveling Plank Metcon Complete 3 rounds for quality of: 10/side Single Leg Glute Bridges 20 Alternating Cross Body Mountain Climbers (slow and controlled) 20 Alternating Cossack […]

Platinum WOD, March 29, 2021

29 Mar, 2021 PL AHW 3.25.20 Please check your email for the invite to ur 10:15am ZOOM Workout! Metcon 200m Warm Up Walk Metcon (AMRAP – Rounds and Reps) AMRAP x 15 mins of: 1 Deadlift 2 Bicep Curls 3 Front Squats 4 OH Presses 5 Crossovers (L+R=1) 6 Jumping Jacks 50 ft Shuttle (25ft […]

Cardio CrossFit WOD, March 29, 2021

29 Mar, 2021 Zoom Workout 3.29.21 Please check your email for the invite to our ZOOM workouts. Choose from 6:30am, 12:15pm or 5:30pm. 200m Run Warm Up Metcon Then complete EMOM x 12 mins of: 1. 45 secs Hands on Wall Deadbugs (push on wall to engage core) 2. 45 sec Prone WTY Stretches 3. […]

Cardio CrossFit WOD, March 27, 2021

27 Mar, 2021 CFC 3.27.21 Metcon EMOM x 9 mins: 1. 100m Run 2. 8 Down Ups 3. 10 Spiderman Lunges with Thoracic Twist Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 15 mins of: A – 15/11 Cal Row or 10/8 Cal Assault Bike B – AMRAP of: 10 Plate Ground to Overhead […]

Platinum WOD, March 26, 2021

26 Mar, 2021 PL AHW 3.26.21 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Crossfit Games Open 21.3 Masters Foundations (Ages 55+) (Time) For total time: 15 air squats 30 sit-ups 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 dumbbell […]

Daily Workout WOD, March 26, 2021

26 Mar, 2021 3.26.21 Metcon 200m Run or 21/15 Cal Row or 15/10 Cal Row 90 secs/side Couch Stretch 90 secs/side OH Banded Distraction Then complete 2 rounds of: 8 Banded Pull Downs 8 Banded Rows 8 Banded W to Ys 8/side Banded Monster Walks 8/side Single Leg Deadlifts 8/side 1/2 Kneeling Bottoms Up KB […]

Cardio CrossFit WOD, March 26, 2021

26 Mar, 2021 CFC 3.26.21 Metcon EMOM x 12 mins: 1. 30 DUs / 60 Singles 2. 10 Walk Outs to Push up 3. 12 Jump Squats 4. 30 sec Hollow Hold Metcon (AMRAP – Rounds and Reps) AMRAP x 18 mins: 10 Alternating DB Snatches (35/20) 10 DB Deficit Push Ups 10 Alternating DB […]

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.