• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Platinum WOD, June 1, 2022

Get a free class

Platinum WOD, June 1, 2022

PL 6.1.22 HAPPY BIRTHDAY SHARON!!!! Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP x 15 mins: 10 Crossovers (L+R = 1) Step Up Left + Step Up Right + Squat = 1 (Perform 10) 10 Jumping Jacks TABATA Plank 20 secs of work, 10 secs of rest for 8 rounds. Use an […]

Daily Workout WOD, June 1, 2022

6.1.22 Metcon 1 min PVC Pass Throughs 1 min Prone Snow Angels Then for 8 mins cycle through: 1 min Row / Assault Bike 10 Shoulder Activations 10 Hang Muscle Cleans 10 Clean Grip Romanian Deadlifts 10 Jump Squats Power Clean (Weight) EMOM x 10 mins: 1-3: 3 Power Cleans – tempo down at 65-70% […]

Daily Workout WOD, May 31, 2022

5.31.22 Metcon EMOM x 9 mins: 1. 40 secs Banded Dead-Bug 2. 40 secs Banded Pull Apart 3. 40 secs of chosen Cardio Metcon Every 4 min x 20 mins: 15 T2B / Knees to Elbows / Hanging Knee Raises 15 Box Jumps (24/20) 20/15 Calorie Assault Bike – 25/20 Calorie Row Bench Press (Weight) […]

Daily Workout WOD, May 30, 2022

5.30.22 Metcon 200m Run 1 min/side Couch Stretch 1 min/side Standing Split Squats (5sec hold at the bottom) 1 min/side Lateral Step Ups 1 min Banded Walk Back Squat (Weight) Complete 5 sets of: 3 reps (T22X1) at 70-75-80-85-85% of 1RM Then 1 set for Max Reps at 85% of 1RM with NO TEMPO! 2022 […]

Platinum WOD, May 30, 2022

PL 5.30.22 Today we are going to use a few upbeat songs to complete your At Home Workout. Bring up the songs on your phone/tablet/smart tv and perform the designated movements for the duration of the song. I will send the links to the WhatsApp group as well. Enjoy! And send me some videos of […]

Daily Workout WOD, May 29, 2022

5.29.22 Tony Lopez (AMRAP – Rounds and Reps) Partner AMRAP x 36 mins: 5 HSPU’s 25 Alternating DB Snatches (50/35) 20 Deadlifts (225/155) 21 Calorie Row Divide reps as desired

Daily Workout WOD, May 26, 2022

5.26.22 Metcon 1 min Row 1 min Walk on Heels 1 min Walk on Toes 1 min Heels Heels Toes Toes 1 min Standing Hops 1 min Slow Singles (jump rope) 1 min Fast Singles (jump rope) 1 min Jump Rope of your choice! Metcon (Time) AQAP complete: 1000-800-600-400-200m Row 100-80-60-40-20 DUs / Singles 33-27-21-15-9-3 […]

Platinum WOD, May 25, 2022

PL 5.25.22 Row-Pa-Dope Complete 2 rounds of the following working for 45 secs and 15 secs transition: Row for Calories Jump Rope Row for Calories Rope Lay 2 Stands Row for Calories Battle Ropes Row for Calories Ring Rows Row for Calories Sled Push (50 ft lengths) Rest for 2 mins between rounds

Daily Workout WOD, May 25, 2022

5.25.22 Metcon 400m Run Then complete: 1 min Dead Bugs 1 min Down Ups 1 min OH Plate Reverse Lunges 1 min 1 Hanging Knee Raise + 2 Lunges + 3 Burpees Metcon (5 Rounds for reps) Complete 5 sets of AMRAP x 3 mins of: 20 T2B / Hanging Knee Raises / V-Ups 10/side […]

Daily Workout WOD, May 24, 2022

5/24/22 Metcon 200m Run 90 secs/side Couch Stretch Then for 8 mins cycle through: 5 Inchworms 6 Banded Reverse Flys (3 sec hold) 6 Banded Y’s (3 sec hold) 8/side Banded Single Leg Deadlifts Row with band attached to post 8 Snatch Grip Romanian Deadlifts 8 Hang Muscle Snatches 8 Down Ups Paused Power Snatch […]

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