Workout of the Day

CrossFit 416 Daily – Sunday, July 9th




With a parter, Complete as many rounds as possible in 10 minutes:

A)    10 x ring rows + 10 x Push Ups

B)    L-Sit hold.




Complete as many reps as possible in 10 minutes

Ladder up by 2’s

2-4-6-8-10… Muscle ups

Each time you break 0:20s L-sit



3 Rounds for time

21 x Kettlebell Swings(53/35)

15 x Burpees

300m Run



Complete as many reps as possible in 10 minutes

Ladder up by 2’s

2-4-6-8-10… Muscle ups

Each time you break 0:20s L-sit (on paralettes)

~Rest 5 Min~

With a partner Complete AMRAP in 10 minutes (Conga Line)

10 x Bench Press(155/105)

50 ft Double KettleBell Front Rack Lunge(53/35)

~Rest 5 Min~

For time:

Complete AMRAP in 10 minutes

5 x Hang Power Clean(205/145)

15 x Calorie Row

30 ft Handstand Walk

How do you measure success?

CrossFit 416 Daily – Saturday, July 8th

Fitness and Performance

With a partner, complete 10 Rounds each

3 x Thrusters (185/125)

75ft shuttle run

Max Chest to Bar Pull-ups

*Partners alternate full rounds

*Score time and C2B Pull-ups

The 20,000 Calorie Strongman Diet: Fuel

CrossFit 416 Daily – Friday, July 7th

News and Notes:

  • Did you know that CrossFit 416 has a referral program?  Members will receive a 50% discount off their monthly membership fee for every referral who purchases a membership. The referral will also receive a 50% discount on their first month’s membership. (Note: The Basics program is excluded from this discount).

    Here’s how you can introduce someone to CrossFit 416:

    1. Have them book a FREE No Sweat Intro with one of our coaches. This can be done through the link provided or at the Front Desk.  During this session, they will learn about our programs, get a tour of the facility and our coaches will suggest the best membership option based on what they are looking to achieve.
    2. Have them come try our Free Intro Class offered every Saturday at 11am.  This class is a great way to learn about CrossFit 416, our philosophy, and programming style.

    For more information, please inquire at the Front Desk.


Overhead Squat

Fitness: 10-10-10-10-10 Reps

Performance: 2-2-2-2-2-2-2-2



5 Rounds Conga Line

Row 150/120m

5 x Hang Power Snatch(115/85)

5 x Overhead Squat(115/85)

*Use the same barbell for the Snatches and Squats


The Forgotten Joint: Wrist Mobility and Strength

CrossFit 416 Daily – Thursday, July 6th

News and Notes:



A)Back Squat 3 x 5 +5-10lbs from last exposure

B)Floor Press 3 x 5 +2.5-5lbs from last exposure



Every 90 seconds, alternate movements, for 5 rounds each

A1)Back Squat 1-1-1-1-1 reps

A2)Floor Press 5 x 5 reps



Complete as many rounds as possible in 10 minutes:

7 x Sumo Deadlift(185/125)

8 x Burpee

10 x Box Jump(24/20)


CrossFit 416 Daily – Wednesday, July 5th


Level 1:
4 Rounds
Min 1) ME Active bar hang
Min 2) Ring Rows x 6-10
Min 3)L-Sit

Level 2:
On the minute for 12 minutes:
Even: 3-5 Muscle Ups
Odd: Max Unbroken L-Sit

Level 3:
On the minute for 12 minutes:
Even: 1 Strict Muscle-up + 2-5 kipping Muscle-up + 1 Negative MU
Odd: Max Unbroken L-Sit



For Time:

50-40-30-20-10 reps

Double Unders


*After each round complete

Performance: 1 x Power clean (225/155)

Fitness: 3 x Power Cleans (135/95)

Zhou Xiaojing Clean and Jerks 287 lbs

CrossFit 416 Daily – Tuesday, July 4th

Fitness and Performance


Hang Snatch

8 x.2 reps

*sets across – build from last week



In partners complete 2 rounds of:

2 min at each station for max reps

A) Heavy Sandbag Carry

B) Plate Ground to Overhead (45/25)

C) Tire Flips

D) Calorie Row

5 Keys to forming a habit