• 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, May 1, 2022

Get a free class

Daily Workout WOD, May 1, 2022

5.1.22 Metcon (Time) AQAP compete: 10 25ft Shuttle Runs (down and back is 1) 16 Squat Cleans (185/125) 10 Shuttle Runs 32 HSPUs 10 Shuttle Runs 48 Wall Bals (20/14) 10 Shuttle Runs 32 HSPUs 10 Shuttle Run 16 Squat Cleans 10 Shuttle Runs Time Cap: 40 mins

Barbell Club WOD, April 30, 2022

BB 4.30.22 Mobility and Barbell Warm Up Metcon EMOM x 8 mins: 1. 3 Tall Cleans 2. 1 Hip CAR 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 Metcon EMOM x 6 mins: 2 Banded Clean Pulls + […]

Cardio CrossFit WOD, April 30, 2022

4.30.22 Metcon (Time) AQAP complete: Buy In – 400m Run Then 4 rounds of: 8 Jumping Squats 12 Push Ups 16 V-Ups (Sit Ups) 20 Burpee Tuck Jumps Cash Out – 400m Run Time Cap: 15 mins Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 20 mins: 20 DB Hang Power Cleans (35/20) 20 […]

Platinum WOD, April 29, 2022

PL 4.29.22 TABATA Jump Rope Metcon Complete 4 sets of: 10 Banded Pull Aparts 10 Banded Triceps Extensions Metcon Complete 3 sets of: 10 Incline DB Bench Presses 10/side Bent Over DB Rows Metcon (Time) AQAP complete 4 rounds of: 8 DB Shoulder Presses 8 Push Ups 8 Box Dips

Daily Workout WOD, April 29, 2022

4.29.22 Metcon Complete 3 sets: 10 PVC Shoulder Pass Throughs 10 Prone PVC Serrano Press 10 Banded Pull Downs with PVC 5/side OH PVC Reverse Lunges 10 Banded OH PVC Squat (with band pulling forward – so facing a post) 10 DB Snatches Snatch (Every 2 mins x 12 mins: 3 Squat Snatches) Build to […]

Daily Workout WOD, April 28, 2022

4.28.22 Metcon 3 mins of preferred Cardio 2 mins Lateral Step Ups 1 min Single Arm DB Clean & Push Press Metcon (AMRAP – Rounds and Reps) AMRAP x 4 mins: 20/15 Cal Assault Bike or 25/18 Cal Row 25 Air Squats Rest 2 Minutes Metcon (AMRAP – Rounds and Reps) AMRAP x 4 mins: […]

Platinum WOD, April 27, 2022

PL 4.27.22 Coach Led Warm Up The Platinum Triple 3s (Time) AQAP complete: 1000m Row 100 Singles 1000m Walk/Run Cool Down Stretch

Daily Workout WOD, April 27, 2022

4.27.22 Metcon For 8 mins cycle through 30 secs on, 30 secs off of: 1. Stationary High Knees 2. Down Ups 3. Alternating Step Ups 4. 15 secs of Shoulder Activations + 15 secs of Scapula Push Ups Metcon (Time) AQAP complete: 200m Run 10 Burpee Box Jump Overs (24/20) 15 C2B Pull Ups / […]

Daily Workout WOD, April 26, 2022

4.26.22 Metcon Complete 2 sets of: 1 min Single Unders 1 min Down Ups 1 min Banded Pull Downs 1 min Banded Reverse Fly’s 1 min Banded Y’s 1 min DB Hang Cleans Power Clean + Hang Power Clean (below the knees) + Hang Power Clean (above the knees) (Every 90 secs x 12 mins […]

Platinum WOD, April 25, 2022

PL 4.25.22 Coach Led Warm Up Fight Gone Platinum (3 Rounds for reps) Complete 3 rounds of 1 min each for max reps of: Squats Ball Slams Box Steps Ups Push Ups Row Rest Cool Down Stretch

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift