• 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, September 1, 2022

Daily Workout WOD, September 1, 2022

9.1.22 Metcon 400m Run 90 secs/side Banded Hamstring PNF Stretch Then complete 2 sets of: 8/side Banded External Rotations 8/side Band External Rotations – high elbow 16 Banded Triceps Extensions 16 Banded Good Mornings Deadlift (Weight) In a 12 min window complete 5 sets of: 5 DB Bench Press Rest 1 min 4 Touch and […]

Platinum WOD, August 31, 2022

PL 8.31.22 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 10 DB Front Squats 10 DB Presses 10 DB Power Cleans 1 min Row or Assault Bike or 100m Walk Metcon TABATA Leg Lifts Flutter Kicks Scissor […]

Daily Workout WOD, August 31, 2022

8.31.22 Metcon 200m Run Then for 6 mins cycle through: 5/side Single Arm DB Hang Clean 5/side Single Arm DB Push Press 10 Banded Pull Apart 10 PVC Good Mornings 10 KB SDHP Then directly into the technical part… Metcon 5 mins of Technical Work: 3 Pause Power Clean + Split Jerk Complete 3 sets […]

Daily Workout WOD, August 30, 2022

8.30.22 Metcon 200m Run Then for 8 mins cycle through: 12 Banded Reverse Flys 12 Banded Pull Downs 12 DB Renegade Rows 20 sec Hollow Rock 24 Single Jump Ropes Metcon In 5 mins complete: Advanced Option: 10 Small ROM Beat Swings 10 Large ROM Beat Swings Then: 5 Half Kipping on Bar into 3-5 […]

Platinum WOD, August 29, 2022

PL 8.29.22 Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) 5 min Up Ladder 2 Alternating Reverse Lunges 2 Push Ups 4 Alternating Reverse Lunges 4 Push Ups 6 Alternating Reverse Lunges 6 Push Ups 8 Alternating Reverse Lunges 8 Push Ups Etc… Metcon EMOM x 9 mins: 1. 5 DB Deadlifts + […]

Daily Workout WOD, August 29, 2022

8.29.22 Metcon 5 min Row or Assault Bike (increase intensity with each minute) Metcon (10 Rounds for reps) Every 2 mins x 20 mins: 45 sec Max Distance on Assault Bike or Row All out push each time Try to keep each effort consistent Back Squat (Weight) Complete: 1 x 6 at 70% of your […]

Barbell Club WOD, August 27, 2022

BB 8.27.22 Mobility and Barbell Warm Up Bear Complex (Build to a heavy 1 rep) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon Complete 3 sets of: 3 Max Height Wall Balls 3 High Box Jumps Metcon Complete 4 sets of: 8 Strict T2B 5 each way KB Shrug Rotations (pick […]

Cardio CrossFit WOD, August 27, 2022

CFC 8.27.22 Angie Meets Annie on the Run! (Time) AQAP complete: 50 DUs / 100 Singles (each) 200m Run (together) 200 Pull Ups / Ring Rows 40 DUs / 80 Singles (each) 200m Run (together) 200 Push Ups 30 DUs / 60 Singles (each) 200m Run (together) 200 Sit Ups 20 DUs / 40 Singles […]

Platinum WOD, August 26, 2022

PL 8.26.22 200m Run Warm Up Metcon Every 90 secs x 18 mins (12 rds -6 each)): 1. 5 DB Deficit Push Ups + 5 DB Cleans + 5 DB Squats + 5 DB Push Press 2. 100m Walk TABATA Flutter / Scissor Kicks Cool Down Stretch

Daily Workout WOD, August 26, 2022

8.26.22 Metcon For 3 mins cycle through: 5 Inchworms, 10 Shoulder Taps, 15 Banded Good Mornings Then: 90 secs/side Banded Hamstring Stretch 90s/side 1 min/side Single Leg Romanian Deadlift 1 min Empty Barbell Romanian Deadlift 1 min Narrow Push Ups – down in 5 secs 1 min Slow Eccentric Bench or Bar Dips Deadlift (Weight) […]

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

Stay in the Loop!

Enter your email address to receive member only notices & offers.