Workout of the Day

CF 416 Daily – Monday, August 18



Beginner: 3 x 8-10 reps

Advanced: 3-3-3-3 reps



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

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CF 416 Daily – Saturday, August 16



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.


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Paleo Pancakes


CF 416 Daily – Friday, August 15



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.



“Double Grace”

For time:

60 x Clean and Jerk(135/95)

*Scale workout to 30 reps

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CF 416 Daily – Thursday, August 14



Back Squat

Beginner: 3 x 8-10 reps

Advanced: 3-3-3-3 reps



12 Min AMRAP

10 x Kettlebell Swing (53/35)

10 x Sit-up

10 x Air Squat


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CF 416 Daily


Gymnastics or Oly Skills

Pick a few movements and spend 15 minutes working on them



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

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CF 416 Daily – Tuesday, August 12


Push Press

Beginner: 3 x 8-10 reps

Advanced: 5-5-5 reps




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

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