• 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, April 1, 2022

Daily Workout WOD, April 1, 2022

01 Apr, 2022 4.1.22 Metcon 5 min Row or Assault Bike Then for 8 mins cycle through: 10 Banded Pull Apart 5/side Half Get Ups 5/side DB Snatch 10 Hip Muscle Snatches with empty barbell 10 Hip Squat Snatches with empty barbell Hang Power Snatch + Squat Snatch (Weight) Perform the Power Snatch from the […]

Daily Workout WOD, March 31, 2022

31 Mar, 2022 3.31.22 Metcon 90 secs/side OH Banded Distraction Then complete 2 sets of: 6 Banded Pull Downs (2 sec hold at the bottom) 6 Banded Reverse Fly (2 sec hold at the top) 6 Banded Pull & Rotate (2 sec hold at the top) Then complete 2 sets of: 10 Scapula Push Ups […]

Daily Workout WOD, March 30, 2022

30 Mar, 2022 3.30.22 Metcon Complete 3 sets of: 6/side Single Leg Hip Thrusts – hold for 2 secs at the top 10 Banded Romanian Deadlifts 10 Banded Triceps Pull Downs 10 Narrow Push Ups on knees (T31X1) *work on Push Up technique here Bench Press (Weight) In 12 mins complete 4 sets of: 6(-1) […]

Daily Workout WOD, March 29, 2022

29 Mar, 2022 3.29.22 Metcon For 8 mins cycle through: 15/10 cal Row or Assault Bike 30 Standing Hops 10 Down Ups 10 Shoulder Activations 10/side Banded Deadbugs Metcon 5 min Technical Work: 2 x 15 Hollow Rock technique 2 x 10 Hollow to Kipping on Rings 3 x 5 Banded Sit Ups/Transition on Rings […]

Daily Workout WOD, March 28, 2022

28 Mar, 2022 3.28.22 Metcon 1 min Assault Bike or Row 90 secs/side Pigeon Pose 1 min OH Plate Reverse Lunges & Reach 1min Front Rack Reverse Lunges 1 min Air Squats with 5 sec hold in the bottom 1 min Front Squat w. barbell – 5 sec in the hole (stay active !) 1 […]

Daily Workout WOD, March 27, 2022

27 Mar, 2022 3.27.22 Scrambler (Time) Buy in: 1.5mile echo/ 1200m row/ 1000m run 8 rounds of: 8 alternating single DB devils press(50/35) 30 DUs/60 Singles Buy out: (whatever you didn’t do in the buy in)1.5mile echo/ 1200m row/ 1000m run Time cap: 35 min

Barbell Club WOD, March 26, 2022

26 Mar, 2022 BB 3.26.22 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 5/leg Hip Windshield Wipers 1 Swimmer Hover in Squat The Other Total (Total Weight) Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max) you have 15 mins to reach your 1RM of each […]

Cardio CrossFit WOD, March 26, 2022

26 Mar, 2022 CFC 3.26.22 Metcon (Time) AQAP with a partner complete 8 rounds of: 6 Burpees 12 Air Squats 100m Run Time Cap: 15 mins Athletes alternate through completed rounds. One works while the other rest. Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 16 mins: 6 Push ups 12 Alternating Lunges 18 […]

Platinum WOD, March 25, 2022

25 Mar, 2022 PL AHW 3.25.22 Please check your email for the invite to our 10:15am Zoom workout! Metcon EMOM x 10 mins: 1. 30 sec Jumping Jacks 2. 25 sec Arm Circles + 25 sec Trunk Twists 3. 30 sec High Knees 4. 40 sec Counter Plank Hold 5. 40 sec Seated Leg Lift […]

Daily Workout WOD, March 25, 2022

25 Mar, 2022 3.25.22 Metcon 1 min Assault Bike or Row 1 min/side Banded OH Stretch 1 min Banded Pull Apart 1 min/side OH Banded Squat (band to a post, one arm is OH with the band pulling the arm back) 1 min PVC OH Squat 1 min Barbell OH Squat 1 min Hip Muscle […]

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.