Workout of the Day

CrossFit 416 Daily – Thursday, June 22nd

Fitness

Back Squat

3 x 5 reps +5-10lbs from last exposure

 

Performance

Barbell Step-up – Video

8-8-8-8-8 Reps

__________

WOD

12 min AMRAP
Teams of 3: Congaline style

A)5 x Sandbag Squat 50 ft carry + 5 x sandbag + 50ft carry
B) AMRAP Calorie Row

C)Rest


Why eating enough is more important than eating clean

CrossFit 416 Daily – Wednesday, June 21st

News and Notes:

 

Skills

Level 1:
4 Rounds
Min 1) Max Effort 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(or progression)
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

 

WOD

10 Rounds for time:
3 x Power Snatch (135/95)
15 x Double Under


The Evolution of a Games Athlete with Wes Piatt

CrossFit 416 Daily – Tuesday, June 20th

Fitness

A1)Deadlift

3 x 5 reps + 10lbs from last exposure

A2)3 x Max Strict Pull-ups

 

Performance

A1)Deadlift

4-3-2-1-3 Reps

A2)Strict Pull-ups

*Max reps between deadlift sets

__________

WOD

With a partner complete as many reps as possible in 8 minutes:

A) 8 x Alternating Reverse Dumbbell
Lunge(50/35)
8 x Dumbbell Shoulder to Overhead(50/35)
B) AMRAP Burpees
*partners alternate full rounds
*score is total burpees


11 Struggles People Who Workout in the Evening Understand

Baseline Testing Day / Cycle Two / Day 1

CrossFit 416 – GRIT @ 416

We are meeting at Stadium Rd & Queens Quay (the Martin Goodman trail)

Benchmark

Warm-up (No Measure)

Meet at the Waterfront Trail and Stadium Road!

400m max effort (Time)

1-Mile Run (Time)

Max Effort 1-Mile Run

CrossFit 416 Daily – Monday, June 19th

News and Notes:

  • A new cycle of GRIT Running starts Monday!  Sign-up is still open.

 

WOD

Every 2 minutes for 5 rounds

Round 1: 8 x Wall Balls (20/14) + 200m sprint

Round 2: 11 x Wall Balls (20/14) + 200m sprint

Round 3: 14 x Wall Balls (20/14) + 200m sprint

Round 4: 17 x Wall Balls (20/14) + 200m sprint

Round 5: 20 x Wall Balls (20/14) + 200m sprint

*score time of each round

 

Fitness

A)Back Squat

3 x 5 reps + 5-10lbs from last exposure

B)Strict Press

3 x 5 res + 2.5-5lbs from last exposure

 

Performance

Every 2 minutes alternate movements for 5 sets

A1)Back Squat

5 x 5 reps – increase from last exposure(sets across)

A1)Strict Press

1-1-1-1-1 reps(Build -up)


Do you know what your core really does?

CrossFit 416 Daily – Sunday, June 18th

CrossFit – 10:30am and 11:30am

Fitness and Performance

In teams of 3 complete as many Wallballs as possible in 10 minutes:

A)10 x Pull-up + 10 x Dip
B)Wallballs(20/14)
C)Rest

 

WOD

In teams of 3

Row 5km

Resting partners alternate farmers carry.

*Score time and distance carried

 

Rx+ – 12:30pm

A)3 rounds for time:

10 x Squat Snatch (135/95)

15 x Toes to bar

B)3 rounds for time:

10 x Front Squat(165/115)

15 x Ring Dip

C)3 rounds for time:

10 x Thruster(135/95)

15 x Chest to Bar Pull-ups

*rest 5 min between workouts