WOD FOR JANUARY 16, 2019

A)

5 sets:

Push press + push jerk + split jerk

*1 FULL sec pause at the top of each rep

*if you did not find your 1RM split jerk last week you will be doing that today.

B)

3 Rounds for time:

10 S2OH (135/95) *1 sec pause at the top of each rep

15 Burpees

20/15 Cal row

OVERFLOW:

A)

2 sets for times: (3 minute recovery btw sets)

30 Hip extensions

25 Wall balls (30/20)

20/14 Cal assault bike

5 Bar muscle ups

WOD FOR JANUARY 15, 2019

A)

Dead lift:

4x4 @ 70%

2x2 @ 80%

1x8+ @ 70%

*Pronated grip only

*if you did not find your 1RM dead lift last week you will be doing that today.

B)

For time:

30 Front rack in place lunges (115/75)

30 Front squats

30 Dead lifts

C)

6 minute AMRAP:

10 Barbell up right rows

5 Negitive chin ups

*3 sec down, then kip back up

OVERFLOW:

A)

For time:

50 Burpees

50 Pull ups


WOD FOR JANUARY 14, 2019

A)

For time:

50 Front rack step ups @ 30% of last weeks 1RM back squat

*If you did not find a 1RM back squat last week, you will be testing that instead on the 50 step ups.

B)

3 Rounds:

3 Minute AMRAP: rest 3 minutes btw amraps

5 Burpee box jumps (24/20) *not box jump overs

3 Squat snatches (115/75) *start where you left off...score total rounds + reps

OVERFLOW:

A)

4 sets: (5 minute recover btw sets)

10 Lateral burpee over bars

800m run

10 Lateral burpee over bars

*rest 12 minutes then,

For time:

5k row

WOD FOR JANUARY 10, 2019

A)

Teams of 2:

For time:

100 Burpees over the rower

2000/1700m row

4/3.4 mile assault bike

  • one partner works at a time.

  • The partner that is NOT “working” will be holding a 45/25lb plate. The plate may not touch the floor for the entirety of the workout.

  • You must complete all burpees before moving on to row then finish the row before moving to the bike.

OVERFLOW:

A)

12 sets: (walk back + 15 sec rest)

Sprint from corner of sagamore to top of hill

*use first 3 sets as hard warm ups and build to all out sprints

B) For time:

50/35 Cal assault bike

WOD FOR JANUARY 9, 2019

BUILDING THE TRIBE: 2019 rewards program
Here’s how it works: Bring in a friend who is new to CrossFit 516 for a free trial class.

For each friend who enrolls by February 28th, 2019, you will receive a

Free Month of Membership!

Now, before you start thinking about friends who need to lose a couple pounds, I want you to remember our mission at 516: Fitness is a side effect of what we do here, it is not the overall AIM. Think about the people in your life who would benefit from this community, the lessons you have learned from this place. Think about how someone's life can change for the better by joining us in our mission.

Think about the people who you want in your TRIBE. This place is more than fitness, which is why we describe it as the mere Proxy to happiness and fulfillment.

This is our way of saying “Thank You!”  

CrossFit 516 wouldn’t be what it is without your love and support. We really do have something special and we are so fortunate to have you all in our lives.

Pick up Free Trial Class & $200 discount cards for our 516 Prep Course at the Front Desk today!     

Workout of the day:

A)

Find a 1RM split jerk

B)

"Space stone"

4 Rounds for time:

7 S2OH (165/110) *1 sec pause at the top of each rep

9 TTB

11 Box jumps (30/24)

*at the start of every minute you must STOP and complete 10 Double unders before continuing the workout.

*if not doing RX use 70% of todays max as your weight

OVERFLOW:

A)

60 sec max chest to bar pull ups

60 sec rest

30 sec max chest to bar pull ups

rest 30 sec

60 sec max calories on AB

rest 60 sec

30 sec max calories on AB

rest 30 sec

60 sec max burpees

60 sec rest

30 sec max burpees


WOD FOR JANUARY 8, 2019

BUILDING THE TRIBE: 2019 rewards program
Here’s how it works: Bring in a friend who is new to CrossFit 516 for a free trial class.

For each friend who enrolls by February 28th, 2019, you will receive a

Free Month of Membership!

Now, before you start thinking about friends who need to lose a couple pounds, I want you to remember our mission at 516: Fitness is a side effect of what we do here, it is not the overall AIM. Think about the people in your life who would benefit from this community, the lessons you have learned from this place. Think about how someone's life can change for the better by joining us in our mission.

Think about the people who you want in your TRIBE. This place is more than fitness, which is why we describe it as the mere Proxy to happiness and fulfillment.

This is our way of saying “Thank You!”  

CrossFit 516 wouldn’t be what it is without your love and support. We really do have something special and we are so fortunate to have you all in our lives.

Pick up Free Trial Class & $200 discount cards for our 516 Prep Course at the Front Desk today!     

Workout of the day: This is day 1 of our strength cycle…hope you’re ready!

A)

Find a 1RM dead lift *Pronated grip only

Once you have maxed out with the pronated grip you will have ONE attempt…only one to go for one rep with a mixed grip.

B1)

3 sets: 1 min rest btw

12 Barbell bent over rows

10 Curls

B2)

2 Rounds for time:

35 Hip extensions

20 UNBROKEN wide grip strict pull ups *use band to go unbroken

OVERFLOW:

A)

For time:

50 GHD sit ups

right into,

10 In place front rack lunges (115/75)

10 Bar muscle ups

10 In place front rack lunges (115/75)

8 Muscle ups

10 In place front rack lunges (115/75)

6 Rope climbs

100 Double unders

WOD FOR JANUARY 7, 2019

BUILDING THE TRIBE: 2019 rewards program
Here’s how it works: Bring in a friend who is new to CrossFit 516 for a free trial class.

For each friend who enrolls by February 28th, 2019, you will receive a

Free Month of Membership!

Now, before you start thinking about friends who need to lose a couple pounds, I want you to remember our mission at 516: Fitness is a side effect of what we do here, it is not the overall AIM. Think about the people in your life who would benefit from this community, the lessons you have learned from this place. Think about how someone's life can change for the better by joining us in our mission.

Think about the people who you want in your TRIBE. This place is more than fitness, which is why we describe it as the mere Proxy to happiness and fulfillment.

This is our way of saying “Thank You!”  

CrossFit 516 wouldn’t be what it is without your love and support. We really do have something special and we are so fortunate to have you all in our lives.

Pick up Free Trial Class & $200 discount cards for our 516 Prep Course at the Front Desk today!     

Workout of the day: This is day 1 of our strength cycle…hope you’re ready!

A)

Find a 1RM Back squat

*for this cycle it is extremely important that rang of motion is met. You will be required to complete a full hip below the knee squat (unless obviously having a medical or orthopedic issue).

B)

"Reality Stone"

For time:

11 minute CAP

75 Wall balls (20/14)

50 Box jumps (24/20)

25 Clean and jerks (165/110) *1 sec pause at the top of each rep

OVERFLOW:

A)

5 sets: (3 minute recovery btw sets)

20/15 Cal row

10 Burpee box jumps (24/20)

20/15 Cal bike erg

10 Burpee box jumps (24/20)

WOD FOR JANUARY 4, 2019

BUILDING THE TRIBE: 2019 rewards program
Here’s how it works: Bring in a friend who is new to CrossFit 516 for a free trial class.

For each friend who enrolls by February 28th, 2019, you will receive a

Free Month of Membership!

Now, before you start thinking about friends who need to lose a couple pounds, I want you to remember our mission at 516: Fitness is a side effect of what we do here, it is not the overall AIM. Think about the people in your life who would benefit from this community, the lessons you have learned from this place. Think about how someone's life can change for the better by joining us in our mission.

Think about the people who you want in your TRIBE. This place is more than fitness, which is why we describe it as the mere Proxy to happiness and fulfillment.

This is our way of saying “Thank You!”  

CrossFit 516 wouldn’t be what it is without your love and support. We really do have something special and we are so fortunate to have you all in our lives.

Pick up Free Trial Class & $200 discount cards for our 516 Prep Course at the Front Desk today!     

Workout of the day:

A)

5 sets: (2 minutes recovery btw sets)

Squat clean 1.1.1 (3 singles with a full 7-10 sec rest btw each squat clean)

*the goal is to go as heavy as possible

B)

12 Minute AMRAP:

5 Hang muscle cleans (135/95)

10 TTB

50ft Bear crawl

OVERFLOW:

A)

3 sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 30 seconds
60 seconds Hollow rock Hold
Rest 60 seconds

B)

3 Rounds for times: (60 sec rest btw sets)

500m bike

15 DB thrusters (50/35)

15 C2B pull ups

WOD FOR JANUARY 3, 2019

BUILDING THE TRIBE: 2019 rewards program
Here’s how it works: Bring in a friend who is new to CrossFit 516 for a free trial class.

For each friend who enrolls by February 28th, 2019, you will receive a

Free Month of Membership!

Now, before you start thinking about friends who need to lose a couple pounds, I want you to remember our mission at 516: Fitness is a side effect of what we do here, it is not the overall AIM. Think about the people in your life who would benefit from this community, the lessons you have learned from this place. Think about how someone's life can change for the better by joining us in our mission.

Think about the people who you want in your TRIBE. This place is more than fitness, which is why we describe it as the mere Proxy to happiness and fulfillment.

This is our way of saying “Thank You!”  

CrossFit 516 wouldn’t be what it is without your love and support. We really do have something special and we are so fortunate to have you all in our lives.

Pick up Free Trial Class & $200 discount cards for our 516 Prep Course at the Front Desk today!     

Workout of the day:

A)

2 Rounds for time:

60 Burpees

600m row

120 Double unders

WOD FOR JANUARY 2, 2019

A)

3 sets: 2 min recovery btw sets

10 In place reverse back rack lunges (heavy as possible) *5 each leg

RIGHT INTO,

10 Jump squats with bar still on back

*for the jump squats you do not need to squat all the way down. But make sure you jump both feet off the ground through an aggressive knee extension.

B)

15 Minute AMRAP:

5 Wall Balls (20/14)

3 Handstand Push ups

1 Power Clean (225/155)

*if todays weight is above your 1RM then use 85% of your 1RM power clean

OVERFLOW:

For time:

2k row

When the clock reaches 10 minutes, complete the following for time:

10 Muscle ups

20 Burpees

30 Double unders

40 Ring dips

30 Double unders

20 Burpees

10 Muscle ups

When the clock reaches 20 minutes, complete the following for time:

2k row

*If you fail to make the time cap for any portion, move straight through into the next session without rest. You’re encouraged to modify as needed if you know that muscle-ups or ring dips will stop you from finishing in a reasonable time.

WOD FOR DECEMBER 31, 2018

Today’s class schedule

Monday: 6-7-8pm classes are canceled

Tuesday, January 1st: CLOSED

We hope everyone had an amazing experience at yesterday’s goal setting workshop. We are very much looking forward to 2019 and cant wait to see everyone at 516 achieve all your goals and truly live your best life.

We will be hosting an accountability workshop as a follow up to goal setting workshop to help as much as possible in making sure we all continue to hold each other accountable. this is also going to be an opportunity for anyone who missed out on yesterdays workshop.

Lets end 2018 with a bang and leave it all on the floor today!


A)

20 Minute AMRAP

20 Thrusters (95/65)

20/15 Push ups

40 Sit ups

OVERFLOW:

4 Rounds for times:

20/15 Cal row

20/14 Cal bike

10 Clean and jerks (135/95)

*3 minute recovery btw rounds

WOD FOR DECEMBER 28, 2018

The holiday schedule is as follows: 

Monday, December 31st: Change of schedule…6,7,8,9:30am & 4,5pm classes

Tuesday, January 1st: CLOSED

This Sunday! Be there!

GOAL SETTING WORKSHOP: 

Start 2019 with a BANG.

December 30th at 10:00am will be hosting a goal setting workshop. (over by 12:30)

We will be going over tips, tricks and talk about our own personal experiences in achieving our goals and more importantly what we do when we fall short.

This year, we will all going to help each other stay accountable and committed to our individual goals.

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether in work, family, personal thoughts  and actions.

Please do your best to make this workshop!

We want everyone at 516 to get as much value as possible and to help in any way we can. Let’s take what we’ve learned in 2018 and apply it to 2019.

Today is day 5 week 6 of our 6 week wall ball challenge

50 Unbroken wall balls


A)

Build to a heavy split jerk

B)

“DT”

5 Rounds for time:

12 Dead lifts (155/105)

9 Hang power cleans

6 S2OH

OVERFLOW:

4 Rounds for times: (4 minute recovery btw sets)

20/14 Cal bike

20 DB thrusters (50’s/35’s)


WOD FOR DECEMBER 27, 2018

The holiday schedule is as follows: NEW CHANGE TO THE SCHEDULE

Monday, December 31st: Change of schedule…6,7,8,9:30am & 4,5pm classes

Tuesday, January 1st: CLOSED

GOAL SETTING WORKSHOP: 

Start 2019 with a BANG.

December 30th at 10:00am will be hosting a goal setting workshop. (over by 12:30)

We will be going over tips, tricks and talk about our own personal experiences in achieving our goals and more importantly what we do when we fall short.

This year, we will all going to help each other stay accountable and committed to our individual goals.

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether in work, family, personal thoughts  and actions.

Please do your best to make this workshop!

We want everyone at 516 to get as much value as possible and to help in any way we can. Let’s take what we’ve learned in 2018 and apply it to 2019.

Today is day 4 week 6 of our 6 week wall ball challenge

50 Unbroken wall balls


A)

For time:

100 Box jumping (24/20)

80 Air squats

60 Push ups

40 Pull ups

20 Burpees

OVERFLOW:

20 Minute AMRAP:

15/10 Cal bike

5 OHS (155/105)

3 Box jumps (34/26)

WOD FOR DECEMBER 26, 2018

The holiday schedule is as follows: NEW CHANGE TO THE SCHEDULE

Monday, December 31st: Change of schedule…6,7,8,9:30am & 4,5pm classes

Tuesday, January 1st: CLOSED

GOAL SETTING WORKSHOP: 

Start 2019 with a BANG.

December 30th at 10:00am will be hosting a goal setting workshop. (over by 12:30)

We will be going over tips, tricks and talk about our own personal experiences in achieving our goals and more importantly what we do when we fall short.

This year, we will all going to help each other stay accountable and committed to our individual goals.

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether in work, family, personal thoughts  and actions.

Please do your best to make this workshop!

We want everyone at 516 to get as much value as possible and to help in any way we can. Let’s take what we’ve learned in 2018 and apply it to 2019.

Today is day 3 week 6 of our 6 week wall ball challenge

50 Unbroken wall balls


A)

Build to a 1RM Front squat

B)

10 Minute AMRAP:

10 Hang squat cleans (135/95)

15 Toes to bar

OVERFLOW:

3 rounds for time of:
500m Row
16 In place front rack lunges (135/95)
50 Double unders
50ft Handstand Walk

Merry Christmas

Hey everyone, we are looking forward to everyone joining us for tomorrows Christmas workout.

This workout is always a long one so if you can manage to come a few minutes earlier to make sure you’re as warm as you can be before we start.

See you soon!

“12 Days of Christmas”
1 Dead lift (315/205)

2 Wall climbs

3 Clean & jerks (135/95)

4 Burpees over bar

5 Thrusters (135/95)

6 TTB

7 Pull ups

8 Kettlebell Swings (70/55)

9 Box Jumps (30/24)

10 HSPU or Dips

11 Calories on any machine

12 Squat snatches (135/95)

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Dead lift
2 – 2 Wall climbs/ 1 dead lift
3 – 3 Clean & jerk/ 2 wall climbs/1 dead lift
4 – 4 Burpees over bar/3 Clean & jerk/ 2 wall climbs/1 dead lift
. . . and so on.

Perform for time, or just for fun.

WOD FOR DECEMBER 21, 2018

The holiday schedule is as follows: NEW CHANGE TO THE SCHEDULE

Monday, December 24th: 9:30 AM class ONLY

Tuesday, December 25th: CLOSED

Monday, December 31st: Change of schedule…6,7,8,9:30am & 4,5pm classes

Tuesday, January 1st: CLOSED

GOAL SETTING WORKSHOP: 

Start 2019 with a BANG.

December 30th at 10:00am will be hosting a goal setting workshop. (over by 12:30)

We will be going over tips, tricks and talk about our own personal experiences in achieving our goals and more importantly what we do when we fall short.

This year, we will all going to help each other stay accountable and committed to our individual goals.

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether in work, family, personal thoughts  and actions.

Please do your best to make this workshop!

We want everyone at 516 to get as much value as possible and to help in any way we can. Let’s take what we’ve learned in 2018 and apply it to 2019.

Today is day 5 week 5 of our 6 week wall ball challenge

45 Unbroken wall balls


A)

Build to a 3RM Push jerks

B)

5 Rounds for time:

5 S2OH (165/110)

10 Burpees

WOD FOR DECEMBER 20, 2018

The holiday schedule is as follows: NEW CHANGE TO THE SCHEDULE

Monday, December 24th: 9:30 AM class ONLY

Tuesday, December 25th: CLOSED

Monday, December 31st: Change of schedule…6,7,8,9:30am & 4,5pm classes

Tuesday, January 1st: CLOSED

Today is day 4 week 5 of our 6 week wall ball challenge

45 Unbroken wall balls

A)

Build to a 5RM Dead lift (pronated grip only)

B)

4 Rounds for times: 3 minute recovery btw sets

20/14 Cal bike

30/24 Cal row

WOD FOR DECEMBER 19, 2018

The holiday schedule is as follows: 

Monday, December 24th: 9:30 AM class ONLY

Tuesday, December 25th: CLOSED

Monday, December 31st: 9:30 AM class, 10:30-1 PM Open Gym

Tuesday, January 1st: CLOSED

Today is day 3 week 5 of our 6 week wall ball challenge

45 Unbroken wall balls

A)

3 sets: (2 minute rest btw sets…NO MORE THAN 2 MIN)

5 rep back squat

B)

EMOM for 14 minutes

Odd: 10 Strict presses (95/65)

Even: 10 Strict chest to bar pull ups