The "Sport of Fitness"
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10/21/2016; Friday

CrossFit Magnolia – CrossFit

Deficit Deadlift (5×6)

Stand on 45# plate
after 1st deadlift, plates are not to touch the ground

working up in weight each round

Metcon (Time)


BB box step-ups, in front rack (95/65) (24″ if 6′ tall or over)

box jumps (24/20)

10/19/2016; Wednesday

KB Bench press 5×10
Note your bar, band, and KB weight
Hero WOD
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.