Workout of the Day

CrossFit 416 Daily – Sunday, September 16th

Skills and Drills

On the minute for 3 rounds

A1) Boxed Handstand Push-up Hold / Freestanding Handstand Hold x 30 seconds

A2) Wall Facing Handstand Walk x 3-5 reps / 50ft Freestanding Handstand Walk

A3) Weighted Deadbug x 16 reps

 

WOD

In teams of 3

4 rounds for time

Partner 1: 30 second Double Kettlebell Hold + 30 second Max Double Kettlebell Squat (53/35) + 30 second rest

Partner 2 & 3: As many reps as possible of a 25ft Handstand Walk or Bear Crawl

*score is the number of squats performed


Ring Push-ups

CrossFit 416 Daily – Saturday, September 15th

WOD

With a partner

In 7 minutes

1500/1200m row

In 7 minutes

50 x Toes to Bar

300 x Double Unders

In 7 minutes

800m run

60 x Wall Balls (20/14)

*score is time to complete each segment


Why A Doctor Treated His Own Disease with CrossFit

CrossFit 416 Daily – Friday, September 14th

Strength

A) Clean Pull

5-5-5-5 reps

 

B) High Hang Power Clean + Hang Power Clean + Power Clean

2-2-2-2 reps

 

 

WOD

For time

21-15-9 reps

Handstand Push-ups

Deadlifts (135/95)

Power Cleans (135/95)


Willful Behaviour With a Deadly Outcome

CrossFit 416 Daily – Thursday, September 13th

WOD

With a partner

3 rounds, 2 minutes at each station for max reps

  1. 50ft Heavy Sled Push
  2. 50ft Heavy Sandbag Carry
  3. Ball Slams (50/40/20)
  4. Assault Bike

*score is total reps


Face A Fear, Drop 100lbs

CrossFit 416 Daily – Wednesday, September 12th

Skills and Drills

On the minute for 3 rounds

Minute 1: 1 x Strict Chest to Bar + Max Effort hold at the top

Minute 2: 10 x Hollow Body Rocks + 10 x Supermans

Minute 3: 3-5 x Bar Muscle-ups

 

WOD

On the 2 minutes for 3 rounds

Row 250/200m

Max Push-ups

rest 2 minutes

On the 2 minutes for 3 rounds

7 x Bar Muscle-ups

Max Ring Rows

rest 2 minutes

On the 2 minutes for 3 rounds

15 x Goblet Squats (53/35)

Max Kettlebell Swings (53/35)


Lay the Foundation for Great Workouts

CrossFit 416 Daily – Tuesday, September 11th

Strength

A1) Snatch Deadlift: 5 x 5 reps

A2) Lat Pull Downs: 5 x 10 reps

B) Hang Power Snatch + Power Snatch: 3-3-3-3-3 reps

 

WOD

As many rounds as possible in 7 minutes

2-4-6-8-10-12-14… reps

Power Snatch

Box Jumps

Strict Chin-ups


The Jerk: Why & Who?