• 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

01 Mar, 2021
IN 15 mins complete:
90 secs/side OH Banded Distraction
Then complete 2 sets of:
8 Banded Pull Downs (hold for 2 secs at the bottom) down
8 Banded Reverse Flys (hold for 2 secs at the top)
8 Banded Pull & Rotates (hold for 2 secs at the top)
In the remaining time cycle through:
5/side Single Arm DB Push Press
3/side Single Arm DB Split Jerk
10 Hang Muscle Cleans
10 Handstand/Plank Scapula Shrugs
15/10 Cal Row or 100m Run
Push Press (Every 2 mins x 6mins: 5(-2))
Build to a heavy 5 rep for the day; but keep 2 reps in your pocket!
Push Jerk (Every 2 mins x 6 mins: 3(-2))
Build to a heavy 3 rep.
Reset each rep. No touch and go here!
Power Clean + Jerk (Every 90 secs x 6 mins: 3 TnG reps at 75-80% 1RM)
Perform Power Clean followed by any Shoulder to Overhead
Keep one weight across the board.
No drop from your jerk to the floor. Keep it in your hand and drop back in a touch and go motion!
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 mins:
9 Hang Power Clean & Jerks (135/95)
12 T2B
15 Box Jumps (30/24)
Optional Extra Work

EMOM x 9 mins:
1. 30 sec Weighted Strict Ring Pull Ups or Strict Ring MUs
2. 30 sec Top of Ring Dip Hold - externally rotated
3. 30 sec Weighted Hollow Hold

AMRAP x 6 mins:
1-3 Strict Ring MUs / 1-3 Banded Strict Ring MUs
12 Air Squats

Every 5 mins for 15 mins:
500/400m Row
20 Strict / Kipping HSPUs
3 Legless Rope Climbs
(you will need at least 1 min break between each set here - cut 1 rep on the Legless Rope Climbs if needed)

Cardio CrossFit

01 Mar, 2021
CFC 3.1.21
Metcon (Time)
AQAP complete:
800m Run
20 Lunge, Lunge, Squat
400m Run
10 Lunge. Lunge, Squat
Time Cap: 10 mins
Metcon (AMRAP - Rounds and Reps)
AMRAP x 25 mins:
50 DUs / 100 Singles
40 Wall Balls (20/14)
30 Box Jump Overs (24/20)
20 Burpees


No WOD available

Barbell Club

No WOD available


01 Mar, 2021
PL AHW 3.1.21
Please check your email for the invite to our 10:15am Zoom workout!
Coach Led Warm Up
Metcon (Time)
AQAP complete:
Buy In: 400m Walk
Then complete 3 rounds of:
20 Squat Jumps
15 Push Ups
10 Knee Tucks
5 Jumping Jacks
Cash Out: 400m Walk
Time Cap: 15 mins
Metcon (Time)
AQAP complete:
200m Walk
20 DB Front Squats (35/20)
200m Walk
20 DB Push Press
200m Walk
20 DB Thrusters
Time Cap: 10 Mins
Cool Down Stretch


Previous WODs

Stay in the Loop!

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