Workout of the Day

CrossFit 416 Daily – Friday, December 29th


Overhead Squat

Fitness: 10-10-10

Performance: 5-3-1



As many rounds as possible in 7 minutes of:

3 x Chest-to-bar Pull-ups

3 x Hang Power Snatch (115/80)

6 x Chest to Bar

6 x Hang Power Snatch

9 x Chest to Bar

9 x Hang Power Snatch

*continue adding 3 reps to each movement until 7 min is finished


Cool Down

Banded lat series

Lacrosse Ball forearms + glutes

The Low Back Pain Epidemic

CrossFit 416 Daily – Thursday, December 28th


Every minute on the minute for 30 minutes:

A) 100ft farmer carry (72/53)

B) 10 x Ball Toss (50/40)

C) 12/10 cal Assault bike

D) 10 x Sandbag Squats

E) 3 x Rope Climbs


Cool Down

1:00 minute Hamstring Wall Stretch (Right/Left)

1:00 minute Pigeon Post (Right/Left)

1:00 minute Childs pose +Moose antler

How to Fix IT Band Pain

CrossFit 416 Daily – Wednesday, December 27th


Push Press

Fitness: 5-5-5-5-5

Performance: 3-3-3-3-3




As many rounds as possible in 20 minutes of:

10 x Push Press (115/75)

10 x Kettlebell Swing

10 x Box Jumps


Cash Out

50 x Snow angels

50 x Banded Rows

*partition however you like

What Kind of Knee Pain Do You Have?

CrossFit 416 Daily – Tuesday, December 26th


As many rounds as possible in 7 minutes of:

12 x Handstand Push-ups

6 x Pull-Ups

Rest 3 minutes

As many rounds as possible in 7 minutes of:

21 x Calorie Row

15 x Toes to Bar

9 x Over the rower burpees

rest 3 min

As many rounds as possible in 7 minutes of:

90 x Double Unders

50 x Air Squats

30 x Sit Ups

*score is reps and rounds for each AMRAP


Cash Out

3 minute Heavy Sandbag Carry

Back to School on the Basics

CrossFit 416 Daily – Sunday, December 24th


12 Bars of Christmas


1 x Deadlift

2 x Hang Power Clean

3 x Front Squats

4 x Strict Press

5 x Back Squat

6 x Push Press

7 x Sumo Deadlift High-pulls

8 x Front Rack Lunges

9 x Thrusters

10 x Hang Power Snatch

11 x Overhead Squats

12 x Burpees Over the Bar

Are You An Intuitive or Task Specific Goal Setter?

CrossFit 416 Daily – Saturday, December 23rd


3 rounds of:

1:00 minute of Wall Balls (20/14)

1:00 minute of Sit-Ups

1:00 minute of Box Jumps (24/20)

1:00 minute of Ball Slams (40/20)

1:00 minute Calorie row

rest 1:00 minute


Cash Out

50 x Hammer Curls

100 x Single arm banded Push downs

Why You Should Be Doing the One-Handed Hardstyle Swing