Workout of the Day

CrossFit 416 Daily – Monday, July 23rd

Strength

A1) Landmine Press 4 x 10 reps (right/left)

A2) Tripod Row 4 x 8 reps (right/left)

 

WOD

As many rounds as possible in 11 minutes

8 x Dumbbell Push Press (R/L) (50/35)

10 x Over the Dumbbell Facing Burpees

16 x Alternating Dumbbell Snatches


Determine Your Sustainable Fitness

CrossFit 416 Daily – Sunday, July 22nd

Strength

Muscle Snatch

2-2-2-2-2-2 reps

 

WOD

3 rounds

As many rounds as possible in 5 minutes

 

3 x Hang Power Snatch (95/65)

6 x Alternating Overhead Lunges (95/65)

12 x Ball Slams (50/40)

rest 2 minutes between rounds

 

Rx+

Muscle Snatch

2-2-2-2-2-2 reps

 

As many rounds as possible in 6 minutes

5 x Hang Power Snatch (135/95)

1 x Rope Climb

30 x Double Unders

rest 3 minutes

As many rounds as possible in 5 minutes

10 x Front Squat (135/95)

5 x Handstand Push-ups

10 x Ball Slams (50/40)

rest 2 minutes

As many rounds as possible in 4 minutes

8 x Alternating Overhead Lunges (135/95)

10 x Over the Bar Burpees


Partner Shoulder Stretch

CrossFit 416 Daily – Saturday, July 21st

WOD

“Daniel”

For time:

50 x Pull-Ups

400m run

21 x Thrusters (95/65)

800m run

21 x Thrusters (95/65)

400m run

50 x Pull-Ups


Aerobic Capacity: What’s the Adaptation?

CrossFit 416 Daily – Friday, July 20th

WOD

In teams of 4

Complete 5 rounds for time of:

10 x Strict Ring Dips

20 x Over the Box Jumps (24/20)

100ft Sled Push (90/50)

 

 

Cashout:

Tabata Hollow Rocks


Meet Your New 12 Year Old Role Model

CrossFit 416 Daily – Thursday, July 19th

Strength

Overhead Squat

1-1-1-1-1 rep

 

WOD

5 rounds of

60 seconds Max effort Overhead Squats

60 seconds Max effort Calorie Row

60 seconds rest

*score is total reps

*1 cal = 1 rep


Recipe: Instant Pot Beef Stew

CrossFit 416 Daily – Wednesday, July 18th

Strength

Box Squat

5 x 8 reps

 

WOD

For time:

40 x Wall Balls (20/14)

20 x Toes to bar

20 x Deadlifts (225/155)

30 x Wall Balls

15 x Toes To Bar

15 x Deadlifts

20 x Wall Balls

10 x Toes To bar

10 x Deadlifts


Wall Ball Efficiency Tips