• 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

27 Jan, 2020
Complete 2 sets of:
300/250m Row or 12/9 Assault Bike Calories
5/side Front Rack DB Russian Step Ups (down in 3 secs)
10/side Banded Walk
30 sec Banded Squat Hold (slightly below 90 degrees)
Front Squat (4-4-3-3 (-1) + 1 X Max Effort)
Pause for 2 secs at parallel on your way down.
For the 1 x Max Effort lift use the weight completed for the last set of 3 go for max reps with NO pause!
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5/side DB Snatch (50/35)
5 Strict HSPUs
8 C2B Pull Ups
40 DUs / 40 Singles
Optional Extra Work

Complete 3 sets of:
6-8(-1) RNT DB Bulgarian Split Squats (down in 3 secs)
Rest 30 secs
6-9 GHD Raises / Kneeling (down in 3 secs)
Rest 2 mins

Complete 4 sets of:
3-4 Close Grip Bench Press with a 1&1/4 movement
Rest 30 secs
5/side KB Kneeling Alternating Press
Rest 30 secs
7-8(-1) T-Bar Row (hold for 2 secs at the top)
In the fourth set go 10 lbs lighter then your previous weight and go for max reps.
(You can use the T-Grip and put it under a regular barbell or use a towel for that row)

Cardio CrossFit

27 Jan, 2020
CFC 1.27.20
Metcon (Time)
AQAP complete:
500m Row / 400m Run
50 Wall Balls (20/14)
500m Row / 400m Run
40 Walking Lunge Steps
500m Row / 400m Run
50 Box Jumps
500m Row / 400m Run
40 DUs
500m Row / 400m Run
Alternate between Run and Row


No WOD available

Barbell Club

No WOD available


27 Jan, 2020
PL 1.27.20
Platinum Partner Morrison (Time)
Wall Balls
Box Step Ups
KB Swings


Previous WODs

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