Workout of the Day

CrossFit 416 Daily – Saturday, December 16th


“Girls gone Wild”

In partners:

1 mile run



150 x Wall Balls (24/10)



30 x Power Snatches (135/95)


30 x Clean and Jerks (135/95)


1 mile run


Cash Out

50 x Hammer curls

50 x Single armed banded push downs (Right/Left)

A Three Faceted Approach to Optimal Alignment 

CrossFit 416 Daily – Friday, December 15th


A) On the 90 seconds

Box Squat 8 x 3 reps

B) On the 30 seconds

Speed Deadlift 6 x 1 reps @ 70%



As many rounds as possible in 8 minutes of:

10 x Deadlift (225/155)

30 x Double Unders


Cool Down

1:00 minute Lax ball forearm smash

1:00 minute Banded hamstring stretch (Right/Left)

The Single Leg Bridge Test

CrossFit 416 Daily – Thursday, December 14th


5 minutes at each station with a partner:

-Farmer Carry (72/53)

-Sled Push

-Sandbag Shouldering

-15/12 cal Assault Bike



With a partner 5 Rounds of:

60 seconds Weighted plank

18 x Renegade Rows (50/35)


Cool Down

1:00 minute Active banded hip flexor stretch (Right/Left)

2:00 minutes Frog stretch

1:00 minute Childs pose

Weightlifting: Work with the PVC

CrossFit 416 Daily – Wednesday, December 13th


Floor Press


1a) Speed Floor Press: 6 x 4 same weight across (+5lb from last week)

1b) Banded Pull apart 6 x 10-15 controlled banded pull aparts


1a) Speed Floor Press: 9 x 3 every 60 seconds (+5lb from last weeks 3RM or a moderate weight 6/10)

1b) Banded Pull apart 6 x 10-15 controlled banded pull aparts



Every 4 minutes for 5 rounds

10 x Chest to Bar Pull-Ups

10 x Front Squats (135/95)

10 x Push Press (135/95)


Cool Down

1:00 min Banded lat stretch (Right/Left)

1:00 min Active hip flexor stretch (Right/Left)

Olympic Lifting and the Recreational Athlete

CrossFit 416 Daily- Tuesday, December 12th


Every minute on the minute for 20 minutes of:

Odd: 10 calorie row

Even: 10 x burpees


4 Rounds Not For Time

Sandbag carry x 200 ft

25 x Banded pull-aparts

25 x Banded leg curls


Cool Down

4 minutes of soft tissue work

Rekindle the Lost Virtue of Toughness

CrossFit 416 Daily – Monday, December 11th


Front Squat

Fitness: 5-5-5-5-5 reps

Performance: Pause Front Squats – Build to a heavy single in 8-10 sets

*pause 1 second at the bottom + 1 second above parallel



“The Chief”

5 rounds

As many rounds as possible in 3 minutes of:

3 x Dumbbell Cleans (50/35)

6 x Push Ups

9 x Air Squats

Rest 1 min between rounds

*score = lowest score of the 5 rounds


Cash Out

4 rounds of:

50 ft Single arm farmer carry

20 x Banded Pull-throughs

Balance Your Upper Body, Train Shoulder Extension