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
2/14/2019; Thursday
CrossFit Magnolia – CrossFit
Metcon (Time)
10 rounds:
2 power cleans (225/155)
10 HSPU
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.