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  • info@crossfitbda.com


Daily Workout

04 Dec, 2020
90 secs/side Overhead Banded Distractions
Then complete 2-3 sets in 6 mins of:
6/side Barbell OH Deadbugs
6/side Barbell Kneeling Rotations
6/side OH Barbell Reverse Lunges
12 Banded Pull Aparts
Overhead Squat (Every 3 mins x 12 mins: 8 reps)
Set 1 at 65% of 1RM
Set 2 at 70% of 1RM
Set 3 at 75% of 1RM
Go for a heavy 8 rep for the day if you feel able. If not, perform another set at previous weight.
EMOM x 6 mins:
1. 5/side 1-Arm OH KB Squat
2. 2/side DB Squat Snatch (as heavy as possible)
This is a little skill piece to introduce the movements we will be doing in the metcon.
Focus on a straight and locked scapula and elbow on the squats. Move your feet like a snatch on the DB Squat Snatches instead of pulling with a muscle snatch version.
Pretend you are doing a heavy Squat Snatch each time.
Metcon (2 Rounds for reps)
Complete 2 sets of:

AMRAP x 6 mins:
10 Alternating DB Snatches (50/35)
12 Push Ups
14 T2B

(Rest 6 mins between sets)
Try to go unbroken for as long as you can. On the second set keep the Snatches unbroken but cut the gymnastic movements into 2 sets if needed.
Optional Etra Work

Complete 3 sets of:
10 DB Hip Thrust off bench with a 3 sec hold at the top (use your DBs from the previous metcons)
8/side KB Arm Bar
Rest 90 secs

Every 90 secs x 15 mins:
2 Hang Power Snatch + 3 Ring / Bar MUs
(build to heavy 2 rep)

Complete 10 sets of:
45 sec hard Row
Rest Walk 1 min & 15 secs

Cardio CrossFit

04 Dec, 2020
CFC 12.4.20
EMOM x 18 mins:
1. 40 secs DUs / Singles
2. 40 secs Wide Leg Good Mornings
3. 40 secs Wide Leg Walk Outs to Push Up
4. 40 secs Spiderman Lunges with Thoracic Twist
5. 200m Run
6. Rest
Metcon (Time)
Dirty 30
AQAP complete:
30 Box Jumps
30 Jumping Pull Ups
30 KB Swings
30 Walking Lunge Steps
30 T2B/HKR
30 Push Presses
30 Back Extensions
30 Wall Balls
30 Burpees
30 DUs / 60 Singles
Time Cap: 20 mins


No WOD available

Barbell Club

No WOD available


04 Dec, 2020
PL AHW 12.4.20
Please check your email for the invite to our 10:15am Zoom Workout!
Coach Led Warm Up
On a 5 min running clock:
400m Walk
Then Max Effort DB Thrusters in time remaining

Rest 2 mins

On a 5 min running clock:
400m Walk
Then Max Knee Tucks in time remaining

Rest 2 mins

AMRAP x 7 mins:
100m Walk / 50 Jumping Jacks
7 DB Thrusters
7 Knee Tucks
Cool Down Stretch


Previous WODs

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