Workout of the Day

CrossFit 416 Daily – Thursday, August 23rd

WOD

With a Partner As Many Reps as Possible

3 Rounds

2 minutes at every station

Station 1: Harnessed Bear Crawls x 50ft

Station 2: Sandbag Over the Bar

Station 3: Assault Bike For Calories

Station 4: Manmakers

Station 5: Rest


Get Your Groove Back After Motivational Slumps

CrossFit 416 Daily – Wednesday, August 22nd

WOD

30 x Pistols

10 x Power Snatch (135/95)

75 x Double Unders

20 x Pistols

10 x Power Snatch (135/95)

75 x Double Unders

10 x Pistols

10 x Power Snatch (135/95)

75 x Double Unders


Resistance Training Improves Exercise Motivation

CrossFit 416 Daily – Tuesday, August 21st

Strength

A1. Single Legged Deadlift 4 x 10 reps (Right/Left)

A2. Barbell Inverted Rows 4 x 10 reps

 

WOD

As many rounds as possible in 12 minutes

12 x Russian KettleBell Swings (70/53)

9 x Box Jumps (24/20)

6 x Chest to Bar Pull-ups


Be A Lighthouse: Lessons on Leadership

CrossFit 416 Daily – Monday, August 20th

Strength

3 Rounds

A1. Front Squat 3 x 8 reps (70% of your 5 rep max Front Squat)

A2. Single Arm Dumbbell Z Press 3 x 8 (Right/Left)

 

 

WOD

4 Rounds For Time

15 x Push Press (95/65)

20 x Russian Twist (35/25)

30 x Wall Balls (20/14)

20 x Sit-ups


Dumbbell Circuit Challenge

CrossFit 416 Daily – Sunday, August 19th

Strength

On the minute for 9 minutes

Minute 1: 4 x Tempo Box Step-Downs (right/left)

Minute 2: 15 x V-ups

Minute 3: 5 x Weighted Pistols (right/left)

WOD

In 12 minutes

Run 400m

10 x Ring Muscle-ups

Run 400m

Find a 1 rep max of the following complex:

1 x High Hang Power Snatch + 1 x Hang Power Snatch + 1 Overhead Squat


Aerobic Capacity: Developing Gears

CrossFit 416 Daily – Saturday, August 18th

WOD

With a partner

As many rounds as possible in 3 minutes

Double Unders

then

As many rounds as possible in 7 minutes

3 x Deadlifts (225/185)

6 x Hand Release Push-ups

9 x Air squats

rest 3 minutes

As many rounds as possible in 7 minutes

3 x Deadlifts (225/185)

6 x Hand Release Push-ups

9 x Air squats

then

As many rounds as possible in 3 minutes

Double Unders

*score is total Double Unders and Reps from the two 7 minute AMRAP’s. Score them separately.


It’s Ok to Curl, Biceps Are Still Cool