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Workout Of The Day

2/19/2019; Tuesday

CrossFit Magnolia – CrossFit

Varmint 44 Memorial WOD (Time)

1.5k run

1:00 rest

14 deadlifts (195/135)

44 pull-ups

14 back squats, from ground (135/95)

44 sit-ups

14 hang cleans (135/95)

44 kb swings (53/35)

14 OHS (95/65)

1:00 rest

600m row

Rx+= DL 250/175, BS, HC, OHS 150/105, KBS 70/53

2/18/2019; Monday

CrossFit Magnolia – CrossFit

Romanian Deadlift (amrap, pick your weight)

weight should be so that you get 10-15 reps

Romanian Deadlift (amrap, pick your weight)

weight should be so that you get 10-15 reps

Romanian Deadlift (amrap, pick your weight)

weight should be so that you get 10-15 reps

Metcon (Time)

Team of 2:

Partner 1: 30 wall balls (20/14)

Partner 2: Row

Switch after Partner finishes 30 wall balls, continue until 3000m of row complete.

2/15/2019; Friday

CrossFit Magnolia – CrossFit

Back Squat (6×4, same weight all 6 rounds)

Metcon (Time)

5 min squat hold

4 min handstand hold

3 min hang from pull-up bar

2 min L-sit hold (on parallettes)

Penalties:

squat: 10 push-ups

HS: 10 T2B

pull-up: 10 kb swings (53/35)

L-sit: 10 walking lunges

30 min cut-off

2/13/2019; Wednesday

CrossFit Magnolia – CrossFit

Deadlift (6×4, same weight all 6 rounds)

Metcon (Time)

3 rounds:

800m run

50 box jumps (24/20)

30 min cut-off

Compare to 9/20/18

2/12/2019; Tuesday

CrossFit Magnolia – CrossFit

Metcon (Time)

20 box jumps (36/30)

20 C2B pull-ups

30 burpees

30 T2B

50 kb swings (53/35)

50 OH lunge (25 each arm) (53/35)

70 sit-ups

70 cal row

2/11/2019; Monday

CrossFit Magnolia – CrossFit

Bench Press (6×4, same weight all 6 rounds)

Metcon (Time)

50-40-30-20-10:

double-unders

25-20-15-10-5: thrusters (95/65)

*10 GHD after each round (50 total)

2/7/2019; Thursday

CrossFit Magnolia – CrossFit

Metcon (AMRAP – Reps)

2 rounds:

5 min amrap:

10 front squats (155/105)

10 T2B

Rest 2 min

5 min amrap:

10 push jerks (155/105)

10 PVC sit-ups

Rest 2:00

Scoring:

Each round has 20 reps. For each amrap, start at the beginning. Score total reps.

2/6/2019; Wednesday

CrossFit Magnolia – CrossFit

Deadlift (5×5, same weight all 5 rounds)

Metcon (Time)

Team of 2:

150 thrusters (75/55)

30 rope climbs

You may break up the reps between the partners however you like, but you must finish all thrusters before moving to rope climbs.