Workout of the Day

CrossFit 416 Daily – Saturday, May 26th


Partner Workout

For time:

150 Burpees (partitioned in 15’s)

100 Deadlifts (225/155) (partitioned as 10’s)

50 Front Squats (185/125) (Partitioned as 5’s)

*Partners share work. Reps partitioned as follows:

15 burpees

10 deadlifts

5 Front squats

Mastering Seated Forward Folds

CrossFit 416 Daily – Friday, May 25th

Skills and Drills

On the minute for 12 minutes

Minute 1: 2 x Wall Facing Strict Handstand Push-up to walk away

Minute 2: 8 x Dumbbell Row per side



3 Rounds

Run 800m

15 x Strict Handstand Push-ups

Tips For A Stronger Deadlift

CrossFit 416 Daily – Thursday, May 24th


A1) Deadlift

5-5-5-5-5 reps

A2) Chin-Up

5 x max reps



12 Minutes: 30 seconds work/30 seconds rest

A) Assault Bike (Calories)

B) Row (Calories)

C) Russian Kettlebell Swings (70/53)

7 Exercises to Build A Powerful Core 

CrossFit 416 Daily – Wednesday, May 23rd


Pause Front Squat

Build to a heavy 5 reps

Drop to 80% and complete a set of max reps


Pause Floor Press

Build to a heavy 5 reps

Drop to 80% and complete a set of max reps



For time, with a partner

1 Round

15 x Dumbbell Thrusters

15 x Burpees

2 Rounds

12 x Dumbbell Thrusters

12 x Burpees

3 Rounds

9 x Dumbbell Thrusters

9 x Burpees

Learn A New Skill or Re-Learn What You Think You Know

CrossFit 416 Daily – Tuesday, May 22nd


Power Clean

3-3-3-3-3 reps



As many rounds as possible in 10 minutes

5 x Power Cleans (65% of strength)

10 x Toes to Bar

15 x Box Jumps (24/20)

There’s More to Lifting Weights Than Lifting Weights

CrossFit 416 Daily – Monday, May 21st



1 mile run

100 x Pull-ups

200 x Push-ups

300 x Air Squats

1 mile run

* if you have a 20lb vest – wear it!

Murph Strategies