Workout Of The Day

CrossFit Magnolia – CrossFit

Bench Press (5×4, same weight all 5 rounds)

Metcon (Time)

3 rounds:

10 clean & jerks (155/105)

10 burpees

Rest 2:00 – exactly, mandatory
This is intended to prepare you for Grace on Monday.

If you cannot complete this WOD in 20 minutes, your bar was too heavy.

CrossFit Magnolia – CrossFit

Clean and Jerk (You can go heavy or just work on technique.)

Metcon (AMRAP – Rounds and Reps)

20 min amrap:

400m run

50 air squats
If you struggle to maintain proper squat depth, use a medicine ball.

CrossFit Magnolia – CrossFit

Back Squat (5×4, same weight all 5 rounds)

1000m Row (Time)

Max Effort 1000m Row

3 min wall climbs (AMRAP – Reps)

3 min amrap:

wall climbs

5 min Pistols (AMRAP – Reps)

Bonus:

5:00 amrap: Pistols

(Alternating, every leg counts)

OR:

Skillwork:

Pistols with coach
You can rest as you wish between WODs (about 3-5 min), but if you don’t complete all 3 WODs before the class time is up, you rested too long. Please be mindful of the coaches’ and next class members’ time.

CrossFit Magnolia – CrossFit

Metcon (Time)

4 rounds:

25 burpee box jump overs (24/20)

7 sandbag over shoulder (150/100)
Scale options:

Lighter sandbag or less reps of the heavy sandbag.

If you don’t finish in 30 minutes, you didn’t scale appropriately.

Metcon (No Measure)

Skillwork:

1. wall climbs

2. handstand walk

3. handstand walk with obstacles
#1 is wall climbs.

If you can do those well, then work on handstand walks.

If you can do that well, then add obstacles.

CrossFit Magnolia – CrossFit

Deadlift (5×4, same weight all 5 rounds)

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
You must complete all of each movement before moving to the next.

If you struggle reaching proper depth for air squats, use a medicine ball.

CrossFit Magnolia – CrossFit

Frankenstein squat (3×8, same weight all 3 rounds)

Metcon (Weight)

WOD (not for time):

10-9-8-7-6-5-4-3-2-1:

Push jerk

Working up in weight each round

For Rx, you must increase weight by 5# each round.
From the rack.

Compare to 8/16/17

Score your heaviest weight (& reps if you didn’t work up to 1).

If you click Rx, you must enter your weight progression into Notes.

CrossFit Magnolia – CrossFit

Metcon (Time)

3 rounds:

75 double-unders

15 T2B

Rest 5:00
Scale options:

1 min of amrap double-unders or 150 singles.

Knee raises or V-ups.

Should not take more than 10 minutes. If it does, you didn’t scale appropriately.

Metcon (Time)

21-15-9:

power cleans (115/75)

OHS (115/75)

Rest 5:00
Power cleans and OHS are not heavy.

Should not take more than 10 minutes. If it does, your bar was too heavy.

Metcon (Time)

4 rounds:

20/15 cal row

15 kb swings (70/53)

10 burpees
This should not take more than 15 minutes.

CrossFit Magnolia – CrossFit

DB Bench press ( 3×8, same weight all 3 rounds)

Metcon (Time)

4 rounds:

25 DB push press (50/35)

100 foot walking lunge w/ DB (50/35)
DBs rest on your shoulders.

Knee must touch the ground every lunge.

This is not heavy.

If you don’t finish in 20 minutes, you went too heavy.

CrossFit Magnolia – CrossFit

Metcon (Time)

Team of 2:

10 snatches (165/115)

400m run

20 snatches (155/105)

400m run

30 snatches (135/95)

400m run

40 snatches (115/75)
Can be power snatches or squat snatches, but bar goes from ground to overhead each time.

Partners can break up the whole WOD however they want between the 2.

P1 can even run while P2 works on snatches, but each 400m must be done separately (P1 cannot go out and run for a mile…)

Metcon (No Measure)

Skillwork:

1. wall climbs

2. handstand walk

3. handstand walk with obstacles
#1 is wall climbs.

If you can do those well, then work on handstand walks.

If you can do that well, then add obstacles.

CrossFit Magnolia – CrossFit

No Touch Deadlift (3×8, same weight all 3 rounds)

Stand on 45# plate

Start at top

Lower til bar is mid-shin

Don’t touch plates to floor

Metcon (3 Rounds for time)

3 rounds:

20 box jump burpees (24/20)

Rest 2:00