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Daily Workout WOD, March 1, 2022

Daily Workout WOD, March 1, 2022

01 Mar, 2022 3.1.22 Metcon 20/15 Cal Row 25 DUs / 50 Singles Then EMOM x 8 mins: 1. 40 sec OH Banded Dead Bugs 2. 40 sec Hollow Position to Superman Position (roll on the side) 3. 40 sec Banded Pull Down to Banded Reverse Flys to Banded Ys 4. 40 sec Lateral Walking […]

Platinum WOD, February 28, 2022

28 Feb, 2022 PL AHW 2.28.22 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon (Time) AQAP complete: Buy In: 400m Walk Then complete 3 rounds of: 20 Squat Jumps 15 Push Ups 10 Knee Tucks 5 Jumping Jacks Cash Out: 400m Walk Time Cap: 15 mins […]

Daily Workout WOD, February 28, 2022

28 Feb, 2022 2.28.22 Metcon 200m Run 90 sec/side Hip & Knee External Rotation Then for 8 mins cycle through: 10 No Jump Burpees 10/side Side Plank Banded Side Clam 10/side Banded Monster Walks 10 Banded Squats 10 Banded Jump Squats Back Squat (Complete 5 sets of 5 reps building (T32X1)) Back Squat (EMOM x […]

Daily Workout WOD, February 27, 2022

27 Feb, 2022 2.27.22 Rayshard Brooks (AMRAP – Rounds and Reps) EMOM x 20 mins: 13 Snatch Grip Deadlifts (45/35) 8 Hang Power Snatches 2 Overhead Squats 1 Squat Snatch

Cardio CrossFit WOD, February 26, 2022

26 Feb, 2022 CFC 2.26.22 Metcon (Time) AQAP complete 2 rounds of: 100 Jumping Jacks 25 Push Ups 25 Sit Ups 25 Burpees 25 Air Squats 25 Hollow to Crunch Time Cap: 15 mins Metcon (Time) AQAP with a partner complete: 400m Run (Together) 20 Devil’s Thrusters (35/20) 40 HSPUs / Pike Push Ups off […]

Platinum WOD, February 25, 2022

25 Feb, 2022 PL AHW 2.25.22 Please check your email for the invite tomour 10:15am Zoom Workout! Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) With a 5 min Time Cap complete: 200m Walk In time remaining AMRAP of: 5 Knee Tucks 10 Push Ups 15 Squats Rest 2 Minutes Metcon (AMRAP – […]

Daily Workout WOD, February 25, 2022

25 Feb, 2022 2.25.22 Metcon Optional Extra Work Complete 3 sets of: 8-10/side Kneeling Single Arm DB Strict Press Neutral Grip 10 DB Supinated Grip Row (T2120) Rest 90 secs Complete 3 sets of: 20-30 secs L-Sit on Parallettes 30 sec Feet Elevated Stir the Pot on Swiss Ball 15-20 Hollow Plate Pull Overs Rest […]

Daily Workout WOD, February 24, 2022

24 Feb, 2022 2.24.22 Metcon 200m Run 90 secs/side OH Banded Distraction Then complete 3 sets of: 5 Inchworms 8/side OH Reverse Lunges 8/side Foot Elevated Single Leg Hip Thrusts 15 Banded Pull Apart Squat Snatch + Overhead Squat (Every 90 secs x 6 mins (4 rds): 1 + 3) Perform the listed movements as […]

Platinum WOD, February 23, 2022

23 Feb, 2022 PL AHW 2.23.22 Please check yur email for the invite t our 10:15am Zoom workout! Coach Led Warm Up Metcon (AMRAP – Reps) With a 20 min running clock complete 5 rounds of: 20 DB Presses 20 Step Ups 200m Walk Rest 1 min between rounds Complete as many reps of Knee […]

Daily Workout WOD, February 23, 2022

23 Feb, 2022 2.23.22 Metcon 50 DUs / 100 Singles 90 secs/side Couch Stretch Then for 8 mins cycle through: 30 Standing Hops 10 Plate Ground to OH 10 Banded Air Squats 10 Banded Hip Thrusts Metcon (AMRAP – Rounds and Reps) Every 5 mins for 20 mins (4 rounds): 500/450m Row Then AMRAP of: […]

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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