Workout of the Day

CrossFit 416 Daily – Thursday, May 24th

Strength

A1) Deadlift

5-5-5-5-5 reps

A2) Chin-Up

5 x max reps

 

WOD

12 Minutes: 30 seconds work/30 seconds rest

A) Assault Bike (Calories)

B) Row (Calories)

C) Russian Kettlebell Swings (70/53)


7 Exercises to Build A Powerful Core 

CrossFit 416 Daily – Wednesday, May 23rd

Strength

Pause Front Squat

Build to a heavy 5 reps

Drop to 80% and complete a set of max reps

 

Pause Floor Press

Build to a heavy 5 reps

Drop to 80% and complete a set of max reps

 

WOD

For time, with a partner

1 Round

15 x Dumbbell Thrusters

15 x Burpees

2 Rounds

12 x Dumbbell Thrusters

12 x Burpees

3 Rounds

9 x Dumbbell Thrusters

9 x Burpees


Learn A New Skill or Re-Learn What You Think You Know

CrossFit 416 Daily – Tuesday, May 22nd

Strength

Power Clean

3-3-3-3-3 reps

 

WOD

As many rounds as possible in 10 minutes

5 x Power Cleans (65% of strength)

10 x Toes to Bar

15 x Box Jumps (24/20)


There’s More to Lifting Weights Than Lifting Weights

CrossFit 416 Daily – Monday, May 21st

WOD

Murph

1 mile run

100 x Pull-ups

200 x Push-ups

300 x Air Squats

1 mile run

* if you have a 20lb vest – wear it!


Murph Strategies

CrossFit 416 Daily – Sunday, May 20th

Strength

In 15 minutes establish a 1 rep max Power Snatch

 

WOD

As many rounds as possible in 12 minutes of

3-6-9-12 etc. Reps of

Power Snatch (50% of tested weight)

Toes-to-bar

 

Rx+

In 15 minutes establish a 1 rep max Power Snatch

then

30 x Power Snatch (50% of tested from strength)
30 x Toes-to-bar
30 x Pistols
30 x Cal Assault Bike/Row
30 x Pistols
30 x Ring Rows
30 x Push Jerk


Gaining Strength + Aging 

CrossFit 416 Daily – Saturday, May 19th

WOD

3 rounds each of:
10 x Medball Clean (20/14)
15 x Wall Balls (20/14)
20 x Double Unders
800m run
3 rounds each of:
10 x Push-Ups + 8 x Handstand Push-ups
20 x Double Unders
800m run
3 rounds each of:
5 x Strict Pull-ups + 10 x Toes to bar
20 x Double Unders
800m run

*only run between workouts
*partners alternate full rounds
*run rogether


Making Time to Switch Off