• 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, December 3, 2021

03 Dec, 2021


Complete 5 sets of:
30 secs on, 30 secs rest of Assault Bike or Row

Then we are good to go!!!

Metcon (Time)
AQAP complete:
4000m Row
Every 2 mins starting at 0:00 complete 10 Burpees over the Rower

Time Cap: 30 mins

As your starting with the Burpees, take a look at how much time it takes you to perform them with a moderate/steady pace, then the remaining time of the first 2 mins should be your rowing time. Leave yourself 10 secs transition. For example: It takes me 40 secs to do my 10 Burpees. With the 10 sec transition on and off the Rower I then have a full minute of Rowing.

In 8 mins complete 2-3 sets of:
12 Incline Bench Prone Trap Raises
Rest 30 secs
12/side Powell Raises
Rest up to 90 secs

Archives Previous WODs
Daily Workout - Thu, Nov 24

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.


Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups


Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

Stay in the Loop!

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