Workout of the Day

CF 416 Daily – Monday, August 18

Strength

Press

Beginner: 3 x 8-10 reps

Advanced: 3-3-3-3 reps

 

WOD

For time:

30 x Deadlift (135/95)

20 x Front Squat (135/95)

10 x Push Jerk (135/95)

20 x Front Squat

30 x Deadlift


 

Bar path in the Press

Why “metabolism boosters” are B.S.

CF 416 Daily – Saturday, August 16

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WOD

In teams of 2 with 15 min on the clock

Run 1500m

With time remaining time complete AMRAP

20 Wall Balls(20/14)

20 Burpee Box Jumps(24/20)

*Partners complete the run together

*During AMRAP, one partner works, one partner rests

*Split reps anyway

 

Run WOD (10am only)

Speed: Southern Liner Park.

Warm up: dynamic (leg kicks, mountain climbers), strides, ABCs, strides.

WOD: Fartleks 10-20-40-60-80-60-40-20-10.

Cool down: jog back to 416 and roll out. 

*Score = total laps.


 

How exercise helps us tolerate pain

Paleo Pancakes

 

CF 416 Daily – Friday, August 15

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Strength

3 Position Clean

5 Rounds – 2 reps for each round

Pause for 3 seconds at Mid-Shin (off ground), Hang position, and High Hang position.  Build up to a working weight that allows for speed and accuracy in the movement.

 

WOD

“Double Grace”

For time:

60 x Clean and Jerk(135/95)

*Scale workout to 30 reps


Science says you don’t need to thaw your steaks

How to scale WOD’s for measurable improvements

 

CF 416 Daily – Thursday, August 14

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Strength

Back Squat

Beginner: 3 x 8-10 reps

Advanced: 3-3-3-3 reps

 

WOD

12 Min AMRAP

10 x Kettlebell Swing (53/35)

10 x Sit-up

10 x Air Squat


 

Normal Shoulders have full range of motion..do yours?

Fitness in 100 words

Lebron James dramatic weight loss

CF 416 Daily

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Gymnastics or Oly Skills

Pick a few movements and spend 15 minutes working on them

 

WOD

3 Rounds for time:

15 x Deadlift(155/105)

15 x Box Jump (24/20)

Run 500m

 

Run WOD(6:30pm)

 Warm up: Jog to Rogers Centre, dynamic (grape vine, fast lead leg, hamstring swing while high knees), strides, ABCS.

Tempo WOD:Stadiums 3sets x 6runs. 

Cool Down: Jog back to 416 and roll out.


 

CrossFit flirting: talk burpee to me

To work better; work less

 

CF 416 Daily – Tuesday, August 12

Strength

Push Press

Beginner: 3 x 8-10 reps

Advanced: 5-5-5 reps

 

WOD

“Franrap”

10 Min AMRAP
Complete 21-15-9-21-15-9…as many times as possible of

Thrusters (95/65)
Pull ups

*Scale pull-ups with ring rows or jumping pull-ups


CrossFit Games spectator experience

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