• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-7:30pm, Fri: 6am - 6:30pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com


Daily Workout

18 Sep, 2020
2 mins/side Couch Stretch
Then for 7 mins:
6/side Bird Dogs
3 DB Goblet Squats with a 10 sec pause in the bottom
6/side Lateral Step Ups on Box
1 min Jump Rope
EMOM x 6 mins:
(all are 20 secs of effort)
1. 20 secs Alternating Jumping
2. 20 secs Knee to Squat to 1-Leg Jump
3. 20 secs Single Leg Side to Side Hop over line in floor with line on floor
Scale #2 to Jump Squats
Scale #3 to Side to Side Jumps/Hops with both legs
Front Squat (3 sets of 5 reps at 70-75-80%)
Then drop 10lbs/side and go for Max Reps!

Rest 3 mins

Then drop another 10lbs/side and go for Max Reps!
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 mins:
10 HSPUs
10 Pull Ups
15 Air Squats
Rx+: Alternating Pistol Squats
No need to get everything unbroken here. Pace as if it would be an "Open" workout. Push your wall as far as you can, start smart, cut your reps by 2 and have a rep scheme that helps you to stay consistent all the way through!
Optional Extra Work

EMOM x 18 mins:
1. 30 sec Sandbag Cleans (150/100)
2. 2 x 50ft Sled Push at Medium weight
3. Rest
*No Sandbag - Double KB (70/53)
**No Sled - 30 sec Sandbag Squats or Double KB Squats

Cardio CrossFit

18 Sep, 2020
CFC 9.18.20
Metcon (AMRAP - Rounds and Reps)
AMRAP x 9 mins:
12 Jumping Lunges
20 Sit Ups
100m Run
Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)
AMRAP x 9 mins:
10 Alternating DB Snatches (35/20)
20 Box Jumps (24/20)
10 Cal Row
Metcon (Time)
AQAP complete:
30 KB Swings
30 Burpees over KB
100ft Goblet Lunge, Lunge, Squat
30 T2B
30 Single Arm Push Press (Right)
30 Single Arm Push Press (Left)
Time Cap: 15 mins


No WOD available

Barbell Club

No WOD available


18 Sep, 2020
PL AHW 9.18.20
Please check your email for the invite to our 10:15am Zoom workout!
Coach Led Warm Up
Metcon (Time)
AQAP complete 5 rounds of:
200m Walk
15 DB Front Squats
Time Cap: 15 mins
Metcon (Time)
AQAP complete 3 rounds of:
12 DB Bent Over Rows
12 DB Hang Power Cleans
12 Push Ups
Time Cap: 10 mins
EMOM x 5 mins:
10 DB Weighted Crossovers
10 Knee Tucks
10 Sec Leg Lift Hold
Cool Down Stretch


Previous WODs

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