Workout of the Day

CrossFit 416 Daily – Friday, August 17th

Weightlifting

Power Clean

Establish a 1 rep max

 

Push Jerk

Establish a 1 rep max

 

WOD

As many rounds as possible in 8 minutes

8 x Power Clean + Jerk (60% from strength)

8 x Toes to Bar


Leave the Gym Stiff, Come Back Stiff

CrossFit 416 Daily – Thursday, August 16th

Strength

Strict Press

In 15 minutes build up to a 3 rep max

 

WOD

Assault Bike Power Test

First set: Establish Max Power Output in watts in 20 seconds

5 x Maintain 70% or more of the first set’s power for as long as possible

rest 2-3 minutes between sets


Confidence is Stepping Up Despite Your Fears

CrossFit 416 Daily – Wednesday, August 15th

Strength

Front Squat

In 15 minutes, build to a 5 rep max

 

WOD

10-9-8-7-6-5-4-3-2-1 reps

Front squats (60% under 180lbs/50% above 180lbs)

30 x Double Unders after each set


Back to the Grind

CrossFit 416 Daily – Tuesday, August 14th

WOD

Metcon Testing

5 Rounds

45 seconds On

15 second Transition

1. Row for Calories
2. Dumbbell Thruster (50/35)
3. Russian Kettlebell Swings (70/53)
4. Burpees
5. Ball Slams (50/40)

Score = total reps


HIIT vs. HIRT

CrossFit 416 Daily – Monday, August 13th

Weightlifting

On the 2 minutes x 5 rounds

2 x Hang Muscle Snatch + 2 x Hang Power Snatch

 

WOD

18 x Overhead Squats

18 x Pull-ups

15 x Hang Power Snatch

15 x Pull-ups

12 x Overhead Squat

12 x Pull-ups

9 x Hang Power Snatch

9 Pull-ups


Using 4 Billion Years of Nature’s Research to Fight Obesity

CrossFit 416 Daily – Sunday, August 12th

Weightlifting

Clean

3-3-2-2-1-1 reps

 

WOD

As many rounds as possible in 5 minutes x 3 rounds

3 x Cleans @ 80% from strength

6 x Over the Bar Burpees

12 x Wall Balls (20/14)

*rest 1 minute between rounds


Happier People Exercise, Never to Excess