CrossFit 416 | Fitness - Community Built

Workout of the Day (WOD)

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CrossFit 416 Daily – Tuesday, May 24

News and Notes:

  • Top scores from the last week
    • Flap Jacks
      • James and Mark got 4 rounds and 20  reps, Dana topped the board with 4+17 reps
    • Pulled Pork
      • Marc 9:15 sec, Julie 9:54 sec
    • Square Dance
      • Abel left everyone in the dust with a time of 14:26, Julie wasn’t far behind at 16:34
    • Happy Feet
      • James 6 rounds and 56 reps, Josie 4 rounds and 8 reps
    • Paul hit a massive 495lbs 5RM Deadlift!
  • Saturday is Bring a Friend Day. We encourage everyone to bring along a friend, colleague, spouse, or sibling to what will be a very fun workout.  If your friend signs up for our CrossFit Basics program on Saturday, we are offering 30% off your next months membership.  If you’re interested in bringing a friend, please email info@crossfit416.ca to let us know.

 

Fitness

A)Back Squat

3 x 5 reps +2.5-10lbs from last exposure

B)Press

3 x 5 reps +2.5-5lbs from last exposure

 

Performance 

A)Back Squat

1-1-1-1-1 reps

B)Press

5 x 5 reps – increase from last exposure

 

WOD

“Fade Away”

Complete 5 Rounds for time:

3 x Shoulder to Overhead(185/125)

10 x Box Jump Over(24/20)


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