Workout Of The Day

CrossFit Magnolia – CrossFit

Back Squat (1×5, work up to heaviest 5-rep)

500m Row (Time)

Max Effort 500m Row

Metcon (5 Rounds for time)

5 rounds:

500m row, TT

Rest about 2:00

Enter your BEST time, of the 5 rounds, into the 500m Row, above.

Enter EACH of your times into this Metcon.

CrossFit Magnolia – CrossFit

Deadlift (work up to heaviest 5-rep)

Metcon (Time)

50-35-20:

wall balls (20/14) (11’/10′ target)

10-8-6: bar muscle-ups

Metcon (Time)

SCALED VERSION:

50-35-20:

wall balls (20/14) (10’/9′ target)

20-16-12: pull-ups

CrossFit Magnolia – CrossFit

Metcon (Time)

Partner WOD:

6 rounds:

2 sandbag ground-over-shoulder (150/100) (1 L, 1R) [each partner]
60 foot fireman’s carry [each partner]
20 matador dips [can be broken up between partners]
50 sit-ups [can be broken up between partners]

Only 1 partner works at a time

30 min cut-off

CrossFit Magnolia – CrossFit

Bench Press (1×5, work up to heaviest 5-rep)

Metcon (AMRAP – Rounds and Reps)

14 min amrap:

2,4,6,8…:

lunges (95/65)

burpees

abmat sit-ups

CrossFit Magnolia – CrossFit

Back Squat (1×6, work up to heaviest 6-rep)

Metcon (Time)

4 rounds:

20 pull-ups

20 push press (95/65)

150 mountain climbers (Time)

150 mountain climbers, for time

*knee must touch arm & back leg reach out behind

CrossFit Magnolia – CrossFit

Metcon (Time)

100 burpees

150 box jumps (24/20)

200 walking lunges

Break it up as you wish!

Rx+:

Box jumps (30/24)

Lunges are OH w plate (45/35)

CrossFit Magnolia – CrossFit

Bench Press (1×6, work up to heaviest 6-rep)

Metcon (AMRAP – Rounds and Reps)

15 min amrap:

60 double-unders

15 toes-to-bar

15 power cleans (155/105)

CrossFit Magnolia – CrossFit

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

50 GHD sit-ups (Time)

50 GHD sit-ups, for time

CrossFit Magnolia – CrossFit

Deadlift (1×6, work up to heaviest 6-rep)

Metcon (Time)

30/24 cal row

50 push-up

30 db snatches (70/50)

50 push-ups

30/24 cal row

25 min cut-off

CrossFit Magnolia – CrossFit

Back Squat (amrap at 90% 1RM, warm up as you wish)

Metcon (AMRAP – Rounds and Reps)

18 min amrap:

5 bar muscle-ups

10 burpees

100 foot walking lunge

Metcon (Time)

Plank hold, for max time.

*Immediately after WOD (at min 18:00… no rest) hold plank as long as possible (elbows & toes)

*If you tee-pee, your time stops!