(435) 764-0412 eric@crossfitmagnolia.com

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)