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Daily Workout WOD, April 26, 2022

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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 (8 rds): 1+1+1 (building))
Complete the listed movements as a complex
Metcon (4 Rounds for reps)
Complete 4 sets of:
1 min Cal Row / Assault Bike / Ski Erg
1 min DUs / Singles
1 min Power Cleans at 70% of your 1RM
1 min Max Strict HSPUs / DB Push Ups
Rest 2 mins

Score is total reps for each round
Optional Extra Work

Every 2 mins & 30 secs x 10 mins:
20/15 Cals Assault Bike
8 TnG Power Snatches at 60% of your 1RM

Complete 2 sets of:
8 x 200m Run at best pace possible
Rest Walk 1 min between each run
Rest walk 3 mins between each set

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean