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Daily Workout WOD, July 12, 2022


200m Run
1 min Bird Dog
1 min Scapula Push Ups to Downward Dog
1 min Banded Face Pulls
1 min Banded Y’s
1 min Alternating Single Leg V-Ups (hold for 2 secs at the top)
1 min Shoulder Activations or Active Hang
1 min Top of Ring Dip Hold / Top of Push Up Hold (tall Plank)
Every 2 mins & 30 secs x 10 mins:
Max(-1) Strict C2B Pull Ups / 5-6 Banded Strict C2B Pull Ups / 8-12 Low Bar Strict C2B Pull Ups
8-12 Strict Ring Dips / Banded Strict Ring Dips / Push Ups
AQAP complete:
30-20-10 Alternating DB Push Press (50/35)
20-15-10 C2B Pull Ups / Pull Ups / Ring Rows

Directly into –

30-20-10 Alternating Hand DB Snatches (50/35)
20-15-10 Burpees over DBs (lateral)

Time Cap: 12 mins

For 8 mins cycle through:
20-30 DB Seated Twists
10/side Banded Dead Bugs

Rest as needed
Optional Extra Work

Complete 2-3 sets on the Assault Bike of:
2 min & 30 secs for max calories
Rest 2 mins
1 min & 30 secs for max calories
Rest 1 min
1 min for max calories
Rest 30 secs
30 secs for max calories
Rest 3 mins

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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