• 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, January 24, 2022

Get a free class

24 Jan, 2022


1 min Row
The for 8 mins cycle through:
30 Standing Hops
10 Explosive Slam Balls
10 Banded Y’s
10 Hang Squat Snatch
10 OH Squats
10 Down Ups
Overhead Squat (EMOM x 5 mins: 3 reps)
Buuld to a heavy 3 rep
Squat Snatch + Overhead Squat (EMOM x 10 mins: 1 + 2)
Perform the listed movements as a complex

Start at about 70% and build to a heavy complex for the day
Complete 2 sets of:
8/side Plank Shoulder Taps
30 sec HS Hold
Then complete a few reps of your selected variation for the metcon
Metcon (4 Rounds for reps)
Complete 4 sets of:

AMRAP x 3 mins:
10-15 Strict HSPUs / 10-15 Kipping HSPUs / 10-15 Push Ups
25/20 Cal Row
In the time remaining complete max effort Box Jumps (30/24)

Rest 90 secs between sets

Take score of your Box Jump reps only!
Optional Extra Work

Complete 3 sets (heavier than last week) of:
6/side Single Arm DB Half Get Ups
6 Incline Bench Supinated Grip DB Row (T31X0)
6 Incline DB Bench Press (TX130)
Rest 2 mins

Archives Previous WODs
Daily Workout - Wed, Mar 22

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold


Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.


In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps