• 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, July 22, 2022

Get a free class


1 min Assault Bike, Row or 200m Run
90 secs/side Hip & Knee External Rotation on box

Then complete 2-3 sets of:
8 Banded Hip Thrusts (hold for 1 sec at the top)
8/side Banded Side Clams(hold for 1 sec at the top)
8/side Banded Lateral Walks
8 Down Ups

Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
9/7 Cals Assault Bike – 12/9 Cal Row
15 Wall Balls (20/14)
9 Toes to Rings / Hanging Knee Raises on Rings / Hanging Knee Raises on Bar
6 Burpees to a 6" target
Regular Stance Front Rack Box Squats (In 15 mins complete 5 sets of 5 reps (building))
Perform Box Squats, regular squat width, with the barbell in the front rack
Optional Extra Work

Complete 4-5 sets of:
400m Run at mile pace PR
200m Run – active rest
400m Run at 3km pace
Rest / Walk 2 mins

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