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Daily Workout WOD, October 27, 2021

27 Oct, 2021


In 12 mins complete:
1 min on either Assault Bike, Row or Ski Erg
90 secs/side Couch Stretch
Then complete 2 sets of:
8/side Bird Dogs
8/side Banded Side Clams
Then complete 2 sets of:
10 Barbell Hip Thrusts with bench (TX220)
7/side RNT DB Goblet Squats (T20X1)
Back Squat (In a 20 min window build to your 1RM)
Warm Up with 5 sets of 3 reps at:

Then complete working sets of:
3 at 80%
2 at 85%
1 at 90%
3 at 85%
2 at 95%
1 at 100% (try to hit your 1RM or surpass it if you feel good)

Using the Cardio Machine of your choice:

Every 2 mins for 20 mins:
20/15 Cal Assault Bike
25/20 Cal Row
20/15 Cal Ski Erg

Your nervous system will be stressed with the heavy Back Squats. Choose a calorie target you know that you can complete in 60-70 secs (and no more) on the first 3 sets.
If you are working on the Assault Bike, focus on the RPM. If you are working on the Rower or Ski Erg, focus on the SPM. Try to sustain an efficient pace throughout!
Optional Extra Work

Complete 4-5 sets of:
1-5 Strict Ring MUs + 6-9 Ring Dips
Rest 45 secs
1 min Freestanding HS Hold practice
Rest 45 secs
25 GHD Sit Ups
Rest 45 secs

Complete 4 sets of:
6-8/side Kneeling Alternating DB Strict Press (neutral grip)
6(-1) Incline Bench DB Bent Over Row
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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