Workout Of The Day

CrossFit Magnolia – CrossFit

DB Bench press (5×5, same weight all 5 rounds)

Metcon (AMRAP – Rounds and Reps)

17 min amrap:

34 lunges (95/65, alternating)

17 burpees

CrossFit Magnolia – CrossFit

Metcon (AMRAP – Rounds)

10 rounds:

Every 2 minutes:

35 double-unders

9 thrusters (95/65)
There are 10 rounds.

Each round is 2 minutes.

So, the WOD is 20 minutes.

Your score is how many rounds you get 35 DU & 9 thrusters done inside the 2 minutes.

CrossFit Magnolia – CrossFit

Overhead Squat (5×5, same weight all 5 rounds)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Magnolia – CrossFit

CrossFit Magnolia – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 min amrap:

5 sandbag clean over shoulder (150/100)

10 burpee over wall

20 GHD sit-ups

30 thrusters (115/75)

40 kb swings (53/35)

50 double-unders
Burpee over wall = Just like a burpee box jump, where you do a burpee, then get to the other side of the wall.

You cannot step on anything to get on top of the wall!

If you cannot get over the wall, you can do burpee box jumps or burpee step-ups on a smaller box of your choosing.

If there are already 3 people on the wall, go do something else until the wall is free. There’s plenty to do!

CrossFit Magnolia – CrossFit

Frankenstein squat (5×5, same weight all 5 rounds)

Metcon (Time)

Row 1,000m, then

6 rounds:

12 wall balls (20/14, to 10′ target)

6 pull-up/T2B
1 pull-up/T2B is a pull-up (chin over bar) & then a T2B (toes touch bar).

Ideally you don’t want to come off the bar for each rep (pull-up + T2B), but if you have to, then you do.

CrossFit Magnolia – CrossFit

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

3-count down, 3 count up

Metcon (6 Rounds for time)

Sprints:

3 rounds:

200m run, rest 1:00

400m run, rest 2:00
Enter how long it took you to complete each sprint.

CrossFit Magnolia – CrossFit

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Deadlift scale: 60 of your 1RM.

CrossFit Magnolia – CrossFit

CrossFit Magnolia – CrossFit

Metcon (Time)

5 rounds:

3 clean & jerks (205/145)

30 double-unders

Rest 5:00

Metcon (Time)

5 rounds:

12 T2B

1 shuttle run
With a running clock UP, start WOD 1.

If you finish before 10:00, then you get extra rest.

If you don’t finish at 10:00, stop anyway and rest.

If you don’t finish a WOD, enter 10:00 into your score, then your rounds & reps into the Notes.