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Daily Workout WOD, May 13, 2022


3 mins Cardio of your choice
90 secs/side Banded Hamstring PNF Stretch
1 min Banded Dead Bug
1 min/side Single Leg Hip Thrusts
1 min Banded Good Mornings
1 min Banded Romanian Deadlifts (band on post pulling your barbell so you must keep it close to your thighs)
1 min Push Ups at an easy angle (T32X1)
Deadlift (Weight)
2-2-2-2-2-2 Deadlifts
Rest 1 min
6-5-4-3-2-1 Strict Ring Dips / Banded Ring Dips / Push Ups
Rest 2 mins

For beginners aim for a heavy 6 rep in 6 sets for the day.
For anyone doing Push Ups, use an angle that makes it hard to perform your 6-5-4-3-2-1.
If you are able to complete more than 5 Push Ups, then go with a Max Reps each time.

8 mins of Transition:
After completing 2 sets together with an empty barbell, then complete 3 sets of the following complex:
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
(increase load on each set)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Time Cap: 12 mins
Choose a weight that allows you to finish, or be close to finishing in 12 mins!
Push Jerks can be any Shoulder to Overhead movement.

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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