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Daily Workout WOD, November 1, 2022

Daily Workout WOD, November 1, 2022

Daily Workout – Tue, Nov 1 Metcon

200m Run

90 secs/side Couch Stretch

Then for 8 mins cycle through:

5/side Spiderman Lunges

8/side Banded Side Clams

10/side Banded Lateral Walks

8 Banded DB Goblet Squats (T30X1)8 Banded Hip Thrusts (3 sec hold at the top)

Back Squat (Complete 3 sets of 5 at 65-70-75% of 1RM Then 1 set of max […]

Daily Workout WOD, October 31, 2022

Daily Workout – Mon, Oct 31 Metcon

200m Run

EMOM x 9 mins:

1. 15 sec Hollow Hold + 15 Banded Pull Apart

2. 30 sec Wall Facing HS Shoulder taps / Feet on box / or feet on floor

3. 30 secs […]

Platinum WOD, October 31, 2022

PL AHW 11.1.21 Please check your email for the invite to our 10:15am ZOOM workout! 200m Run Warm Up Metcon (Time) AQAP complete: Buy In – 25 Jumping Jacks Then complete 5 rounds of: 10 Push Ups 10 Alternating DB Hang Snatches 10 Squat + High Knee L + High Knee R Cash Out – […]

Cardio CrossFit WOD, October 29, 2022

Cardio CrossFit – Sat, Oct 29 Highway to Hell (Time)

AQAP with a partner complete:

3 mile Assault Bike or 2000m Row or 1600m Run

One partner completes 1 min on Assault Bike, Rower or 200m Run.

The other partner completes:

10 Wall Balls (20/14)

10 HR Push Ups

10 Weighted Sit Ups (20/14)

(Rest until other partner has finished before switching)

[…]

Barbell Club WOD, October 29, 2022

Barbell Club – Sat, Oct 29 Mobility and Barbell Warm Up Metcon

EMOM x 8 mins:

1. 3 Tall Cleans

2. 1 Hip CAR each leg

Clean (Weight)

EMOM x 20 mins:

Mins 1-7: 1 Clean Lift Off + 1 Pause Clean + 1 Clean (no more than 70%)

Mins 8-14: 1 Pause Clran + 1 Clean (no more […]

Daily Workout WOD, October 28, 2022

Daily Workout – Fri, Oct 28 Metcon

3 min progressive Assault Bike or Row

1 min/side Hip 90/90

 

Then complete 3 sets of:

8 Med Ball Adduction and Hip Thrusts

8/side Fire Hydrants

4/side Front Rack Step Ups into Reverse Lunges

8 Shoulder Activations

Metcon (AMRAP – Reps)

AMRAP x 8 mins:

22-18-16 Double DB Front Rack Step Ups (50/35 – 35/25 […]

Daily Workout WOD, October 27, 2022

Daily Workout – Thu, Oct 27 Metcon

Complete 2 sets of:

10 Banded Revers Flys

10 Supinated Banded Pull Downs

10 Banded Pull and Rotate

 

Then for 7 mins cycle through:

1 min Assault Bike or Row or 200m Run

8 Inchworms

10 Air Squats

10 DB Cleans

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x […]

Daily Workout WOD, October 26, 2022

Daily Workout – Wed, Oct 26 Metcon

For 8 mins in teams of 2 with a Rower:

Row 1 min

15 Banded Pull Apart

8 DB Hang Cleans

8 DB Strict Press (neutral grip)

8 DB Push Press

30 Standing Hops

Metcon

In 3 mins complete 3 sets of:

3 Jerks with 3 sec pause in the dip and 3 sec pause in […]

Daily Workout WOD, October 25, 2022

Daily Workout – Tue, Oct 25 Metcon

200m Run

Then for 8 mins cycle through 40 secs on, 20 secs rest of:

Spiderman Lunges with Thoracic Twist

Lateral Lunges

Light DB Plank Rows

1 Down Up into 3 Air Squats

Metcon (Time)

AQAP complete 3 rounds of:

25 Burpees

25 T2B / Hanging Knee Raises

25 Wall Balls (20/14 – 14/10)

Time Cap: 15 […]

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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