CrossFit 816

Workout Of the Day


Posted by Sarah Neal Thursday, August 4, 2016 7:35:00 PM


Posted by Sarah Neal Sunday, July 31, 2016 8:00:00 PM

Starting August 1, 2016 we are posting our workouts through Zenplanner's Member Connect Site.  Through this you are able to log and track your workout scores.  In addition, when opting to make your scores public your score will be displayed on the 816 member's Leaderboard that can be accessed remotely.  


You may also download ZenPlanner's Member Connect app for your iphone or Android.  This is a free app that allows you to check in for classes, view workouts, log scores, and view the 816 Leaderboard.  You will also be able to track your benchmark WODs and review old workouts for reference in the future.    

This transition will be a work in progress until we get the kinks worked out.  Click on the below link to login to your Member Connect account to get started!  If you are unable to login or the password reset link doesn't work, get ahold of Sarah to reset your account.


Fri 7/29/16 

Posted by Sarah Neal Thursday, July 28, 2016 8:00:00 PM

WOD-for time

3 rounds of Cindy, 1 round of DT

2 rounds of Cindy, 1 round of DT

1 round of Cindy, 1 round of DT

*1 round of Cindy=5 pullups, 10 pushups, 15 air squats*

*1 round of DT=12 deadlifts, 9 hang power cleans, 6 push jerks at 155/105*



Strength-3X8 front squats, same weight across


*See you Saturday at 9:00 AM for the 31 Heroes Tribute WOD.  Bring appropriate gear if you plan on doing rope climbs and LOTS of water.  There will be NO 8:00 AM class OR open gym.*

Thur 7/28/16 

Posted by Sarah Neal Wednesday, July 27, 2016 8:00:00 PM

Team WOD!


"Deck of Cards"

1 card will be flipped over at a time.  The entire class will perform A) the number of repetitions of that card and B) the movement of that card.  Once the entire class has completed that card, the next card will be flipped.  The class will work through the entire deck and will have 1 time as their score.


Hearts=Ab mat situps

Diamonds=Goblet Squats 53/35

Spades=Kettlebell swings


Jokers=400 m run together

Wed 7/27/16 

Posted by Sarah Neal Tuesday, July 26, 2016 8:00:00 PM


Coach's Choice


WOD-for time

150 double unders

50 wall balls

100 double unders

35 wall balls

50 double unders

20 wall balls

Tues 7/26/16 

Posted by Sarah Neal Monday, July 25, 2016 8:00:00 PM

*Don't forget Saturday at 9:00 is our 31 Heroes Tribute WOD.  This will be a partner workout with many scaling options.  The format will be similar to other events we have done including Memorial Day Murph.  Arrive by 9 so we can set heats and have a few words about the brave men that paid the ultimate sacrifice.  Meat will be provided, please bring a side dish and beverages of choice for after the workout!* 



3 rounds for time

500 m row

12 bodyweight deadlifts

21 box jumps 24/20


Cool Down

A) 3X6 single leg step ups with KBs

B) 3X10 reverse hypers

C) 3X20 weighted situps

Mon 7/25/16 

Posted by Sarah Neal Sunday, July 24, 2016 8:00:00 PM

What an amazing weekend of competition in California for the CrossFit Games!  It was exciting to see the world's best gathered together for some heated events.  In watching the live feeds, behind-the-scenes footage, and interviews I took away several things. A few of the big ones:

The importance of family to fitness and fitness to family in our daily lives

A reminder of why we NEVER do rebounding box jumps in class at 816

How valuable rest days are throughout the week and their effects on our minds and bodies 

The importance of quality nutrition and hydration before, during, and after a workout

Katrin, the 2016 CrossFit Games Women's Champion

Mat, the 2016 CrossFit Games Men's Champion


Skill-Test Out Day!

15:00 to warm up and test out on those Pullups and Muscle Ups

Spend some time prepping and maybe hitting a few light progressions

If proficient: 3 sets of max UB reps with 3:00 rest between


Strength-3X8 Back Squat, increasing


WOD-5 rounds for reps

Maximum number of pushups in a row, aka Unbroken = UB

400 m run

*If the number of UB pushups is less than 15, perform 15 total pushups each round*

Fri 7/22/16 

Posted by Sarah Neal Thursday, July 21, 2016 8:00:00 PM


3X5, pullup negatives

3X20, banded face pulls



10 rounds, every 2:00

3 CTB pullups (MUs)

5 deadlifts 225/155 (275/185)

7 handstand pushups (UB)

Thur 7/21/16 

Posted by Sarah Neal Wednesday, July 20, 2016 8:00:00 PM

Strength-Front Squats

3X8, increasing


WOD-for time

50 double unders, 50 ab mat situps, 200 m run

40 double unders, 40 ab mat situps, 200 m run

30, 30, 200

20, 20, 200

10, 10, 20

Wed 7/20/16 

Posted by Sarah Neal Tuesday, July 19, 2016 8:00:00 PM


Pullup/MU progressions


WOD-Barbell work

6 rounds, every 1:30

2 Squat Snatch at 70%


4:00 rest


6 rounds, every 1:30

2 Squat Clean & Jerks at 70%


4:00 rest


50 overhead squats for time 95/65 (100 reps RX+)

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