Workout of the Day

CrossFit 416 Daily – Thursday, July 20th

News and Notes:

  • Limited Edition Tank Tops – Place your order today at the front desk or by emailing info@crossfit416.ca.  $25 each, sample sizes are available at the gym.

 

WOD

Complete as many rounds and reps as possible in 8 minutes:

10 x Goblet squats(53/35)
10 x Reverse Goblet lunges (5R/5L)
10 x Burpees

 

Fitness

A)Back Squat

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

B)Floor Press

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

 

Performance

Every 2 minutes, alternate movements

A1)Back Squat 5 x 5 reps
A2)Floor Press 1-1-1-1-1 reps


Fittest on Earth: Bonus Footage – The Past and Future

CrossFit 416 Daily – Wednesday, July 19th

Fitness and Performance

“Bradshaw”

10 Rounds for time

3 x Handstand Push-up

6 x Deadlifts (225/155)

12 x Pull-Ups

24 x Double Unders


Obstacle Course Confirmed for CrossFit Games

CrossFit 416 Daily – Tuesday, July 18th

Fitness and Performance

Skill – 5 Minutes

Snatch Deadlift + High Hang Snatch

*Build-up, but look for speed and consistency

 

Strength

Snatch

8 x 2 reps

__________

WOD

Not for time:

3 Rounds
8 x Suitcase Deadlift (R/L)
100 ft x Waiter Carry (R/L)
15 x Ab Roll outs


My First Throwdown

CrossFit 416 Daily – Monday, July 17th

Fitness

A)Back Squat

3 x 5 Reps +5-10lbs from last exposure

B)Strict Press

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

 

Performance

Every 90 seconds for 10 rounds, alternate movements

A1)Back Squat

1-1-1-1-1 Reps

A2)Strict press

5 x 5 Reps

 

__________

WOD

For time:

30 x Dumbbell Thrusters(50/35)

Run 1KM

30 x Barbell Thruster(95/65)


3 Tips for Pulling Under the Bar in Olympic Weightlifting

CrossFit 416 Daily – Sunday, July 16th

CrossFit

Fitness

For time:

10-8-6-4-2 Reps

Box Handstand Push-up

*In between each round complete 0:30s hollow rocks or hollow hold

 

Performance

For time:

15-12-9-6-3 Reps

Kipping HSPU

*In between each round complete 0:30s Hollow Rocks + 15 v-ups

 

WOD

12 min for max reps

1 min Kettlebell Deadlifts (72/53)

1 min Ring Rows

2 min KB DL

2 min Ring Rows

3 min KB DL

3 min Ring Rows

__________

Rx+

For time:

21-18-15-12-9 Reps

Kipping Hand Stand Push-up

*In between each round complete 0:30s Hollow Rocks

~Rest 5 Min~

For time:

Row 1Km

50 x Double Unders

35 Wallballs

20 x Squat Snatch(95/65)

45 x Double Unders

30 x Wallballs

15 x Squat Snatch

40 x Double Unders

25 x Wallball

10 x Squat Snatch

Run 1km


10 Exercises for stronger healthier scaps

CrossFit 416 Daily – Saturday, July 15th

Fitness and Performance

With a partner complete as many rounds and reps as possible in 15 minutes:

10 x Front Rack Lunges(95/65)

5 x Shoulder to Overhead(95/65)

10 x Toes to Bar

*partners alternate full Rounds


Front Squat vs Back Squat: Which one is best for you?