Workout Of The Day
11/15/2019; Friday
CrossFit Magnolia – CrossFit
Deadlift (work up to heaviest 5-rep)
Metcon (Time)
21-15-9:
hang cleans (135/95)
front squats (95/65)
11/14/2019; Thursday
CrossFit Magnolia – CrossFit
Metcon (AMRAP – Rounds and Reps)
10 min amrap:
50 double-unders
10 burpee pull-ups
Rest 3:00
Burpee pull-ups: bar must be above your tallest reach.
You can jump into the pull-up, or jump-hang-kip into the pull-up.
Metcon (AMRAP – Rounds and Reps)
10 min amrap:
20 jumping lunges
20/15 push-ups
Lunges: knee must touch the ground.
Push-ups: chest must touch the ground.
11/13/2019; Wednesday
CrossFit Magnolia – CrossFit
Back Squat (work up to heaviest 5-rep)
Metcon (AMRAP – Reps)
15 min amrap:
Do as many push jerks (155/105) as possible without putting the bar down from the front rack position (you cannot rest it on your back)
When you put it down, run 200m (2 laps around parking lot)
Score is total push jerks
11/12/2019; Tuesday
CrossFit Magnolia – CrossFit
Metcon (Time)
30 OHS (95/65)
30 T2B
30/20 cal row
60 GHD sit-ups
30/20 cal row
30 T2B
30 OHS
30 min hard cut-off
11/11/2019; Monday
CrossFit Magnolia – CrossFit
Bench Press (work up to heaviest 5-rep)
Metcon (Time)
Partner Hero WOD:
343:
100 deadlifts (135/95)
100 power cleans (96/65)
100 ground-to-overhead (65/45)
43 burpees
Break up however you wish between you and your partner, but you must finish all 100 of each movement before going to the next.
Only one partner works at a time.
Happy Veterans Day!
A huge thank you to all that have served.
11/7/2019; Thursday
CrossFit Magnolia – CrossFit
Metcon (Time)
20-18-16-14-12-10-8-6-4-2:
burpees
box jumps (30/24)
*Do 7 GHD sit-ups after each round (including last round, so you’ll end the workout with GHD).
30 min hard cut-off
11/6/2019; Wednesday
CrossFit Magnolia – CrossFit
Bench Press (7×2, same weight all 7 rounds)
Metcon (AMRAP – Rounds and Reps)
15 min amrap:
40 double-unders
20 pistols (alternating)
10 kb swings (70/53)
11/5/2019; Tuesday
CrossFit Magnolia – CrossFit
Metcon (10 Rounds for time)
10 rounds:
3 C&J (165/115)
100m sprint
Rest 1:00
Note your time for each round.
Run is around parking lot.
Your time ends when you get back to YOUR bar.
11/4/2019; Monday
CrossFit Magnolia – CrossFit
Back Squat (7×2, same weight all 7 rounds)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
10/31/2019; Thursday
CrossFit Magnolia – CrossFit
5x500m row (5 Rounds for time)
5 rounds:
500m row, TT
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
Bonus:
10 min amrap:
10 DB snatches (50/35)
20 walking lunges (50/35)