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

Platinum WOD, December 1, 2021

Platinum WOD, December 1, 2021

01 Dec, 2021 PL AHW 12.1.21 Please check your email for the invite to our 10:15am Zoom Workout! 200m Run Warm Up Metcon Complete 3 rounds of: 8 Single Arm DB Bent Over Rows (L) 8 Single Arm DB Curls (L) 8 Single Arm DB Shoulder Press (L) 8 Single Arm DB Triceps OH Press […]

Daily Workout WOD, December 1, 2021

01 Dec, 2021 12.1.21 Metcon 1 min Assault Bike or Row 90 secs Wrist Stretch 90 secs Front Rack Stretch Then for 8 mins cycle through: 6/side Single Arm DB Romanian Deadlifts 6/side Single Arm Front Rack DB Reverse Lunges 6/side Single Arm DB Thrusters 12 Hollow Rocks / 15 sec Hollow Hold 30 DUs […]

Daily Workout WOD, November 30, 2021

30 Nov, 2021 11.30.21 Metcon In 15 mins complete: 200m Run Then 2 rounds of: 10 Down Ups 10 Banded Pull Apart 5/side DB Hang Snatches Then complete 2 rounds of: 5/side Single Arm Ring Rows 10 Shoulder Activations 10 Bodyweight Good Mornings Then complete 2 rounds of: 5 Empty barbell Snatch Grip Romanian Deadlifts […]

Platinum WOD, November 29, 2021

29 Nov, 2021 PL AHW 11.29.21 Please check your email for the invite to our 10:15am ZOOM workout! And don’t forget to wear your colors! 200m Run Warm Up Metcon (AMRAP – Rounds) AMRAP x 15 mins: 20 Crossovers 15 Squats 10 Push Ups 5 Jumping Jacks 100m Walk Cool Down Stretch

Daily Workout WOD, November 29, 2021

29 Nov, 2021 11.29.21 Metcon 90 secs/side Hip & Knee External Rotation Then complete 2-3 sets of: 1 min Assault Bike or Row 6/side Bodyweight Rear Foot Elevated Split Squats 6/side Bodyweight Single Leg Romanian Deadlifts 6/side Bird Dogs Metcon In 20 mins complete 3 sets of: 8/side DB Rear Foot Elevated Split Squats Rest […]

Barbell Club WOD, November 27, 2021

27 Nov, 2021 BB 11.27.21 Mobility and Barbell Warm Up Metcon EMOM x 8 mins: 1. 3 Tall Cleans 2. 1 Standing Hip CARs each leg Clean Lift Off + Pause Clean + Clean (Build to a heavy but perfect complex of 1+1+1) Perform listed movements as a complex Clean Lift Off to above the […]

Cardio CrossFit WOD, November 27, 2021

27 Nov, 2021 CFC 11.27.21 Metcon (Time) AQAP with a partner complete: 400m Banded Partner Run Buy In 100 Jumping Lunges (each) 50 Burpees over Partner (partner holds plank, must hop or step over them) 100 DB Power Cleans (50/35) 50 T2B or HKR (partner holds single DB overhead) 100 DUs / 200 Singles (each) […]

Platinum WOD, November 26, 2021

26 Nov, 2021 PL AHW 11.26.21 Please check your email for the invite to our 10:15am ZOOM Workout! 200m Run Warm Up Metcon TABATA: 1. Step Up Left + Step Up Right + Squat 2. Push Up + Shoulder tap Left + Shoulder Tap Right Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: […]

Daily Workout WOD, November 26, 2021

26 Nov, 2021 11.26.21 Metcon 200m Run Then complete 2 sets of: 10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom) 10 Banded Face Pulls 10 Banded Slides Then complete 2 sets of: 8 Shoulder Activations 8/side Alternating DB Hang Snatch Then complete 2 sets of: 5 Burpee High Jumps 5 Barbell/PVC […]

Daily Workout WOD, November 25, 2021

25 Nov, 2021 11.25.21 Metcon 50 DUs / 100 Singles 1 min Hip & Knee External Rotation 1 min Bird Dog 1 min Prone WTY Stretches Then go directly into the next part Metcon EMOM x 9 mins: 1. 20-30 sec L-Sit / Tuck Sit 2. 45 sec OH Banded Dead Bugs 3. 2/side Turkish […]

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.