(435) 764-0412 eric@crossfitmagnolia.com

Workout Of The Day

6/24/2019; Monday

CrossFit Magnolia – CrossFit

No Touch Deadlift (3×10, 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 (Time)

30 box jumps (24/20)

30 pull-ups

30 pistols (alternating)

30 dips

30 pistols

30 pull-ups

30 box jumps

20:00 cutoff

6/21/2019; Friday

CrossFit Magnolia – CrossFit

Paused Front Squat (3×8, same weight all 3 rounds)

Metcon (AMRAP – Reps)

10:00 to complete as many reps as possible of:

45 GHD situps

45 hang cleans (95/65)

45 thrusters (95/65)

45 pull-ups
Everyone doing GHD sit-ups will start with GHD and the WOD will run in waves on 3:00 on the clock.

Everyone that does GHD must be off the GHD at 2:30.

There is no exception.

If you didn’t finish all 45 GHD sit-ups by 2:30, then you can either scale and finish the reps with v-ups or not finish them and move on to the hang cleans.

Metcon (AMRAP – Rounds)

Bonus (optional):

4 rounds:

1:00 plank (weighted, if you want)

1:00 rest

6/20/2019; Thursday

CrossFit Magnolia – CrossFit

Metcon (No Measure)

10 minutes to work on Power Snatches.

Reps & weight is up to the coach.

Metcon (Time)

15-12-9-6:

SDHP (96/65)

lunges

Run 1 mile

15-12-9-6:

SDHP

lunges

28:00 cutoff
This is a light bar.

If you don’t finish the first 15-12-9-6 in 7:00, you probably won’t make the cutoff and you need to scale the 2nd portion.

The goal is to get all of the work done inside 28 minutes.

If you don’t want to run 1 mile, you may scale the distance.

6/19/2019; Wednesday

CrossFit Magnolia – CrossFit

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

Note your bar, band, and KB weight

Metcon (AMRAP – Rounds)

14 min EMOM:

Min 1: 10 burpees

Min 2: 12 T2B

There are 14 rounds.

Score is total number of rounds you completed all reps inside the minute.

Metcon (AMRAP – Rounds)

Bonus (optional):

5 rounds:

1:00 wall squat hold

1:00 rest
– Your back must be flat against the wall.

– Your hip crease must be below your knees.

– Your hands must be at your side, not on your legs!

6/19/2019; Tuesday

CrossFit Magnolia – CrossFit

Metcon (Time)

500m row

40 wall balls (20/14)

1000m row

80 wall balls

500m row

40 wall balls

25:00 cutoff
Everyone to 10′ target.

If you don’t finish the first 40 wall balls by 5:00, you probably won’t make the cutoff, so scale your wall balls going forward.

The goal is to get all of the work done inside 25:00.

Metcon (No Measure)

Skillwork with Coach:

Pistols
You can work with the coach on your pistols OR do the v-ups bonus.

Not both.

100 V-ups (Time)

100 V-ups, for time

6/17/2019; Monday

CrossFit Magnolia – CrossFit

Back Rack Lunge (3×8, same weight all 3 rounds)

Metcon (Time)

30 clean & jerks (135/95)

Each time you put the bar down, do 100 double-unders

17:00 cutoff
Load your bar so that you put the bar down NO MORE than 5 times.

If you struggle with double-unders, work on your 100 NO MORE than 2 minutes.

If you can’t do ANY double-unders, do 200 singles.

6/14/2019; Friday

CrossFit Magnolia – CrossFit

Bench Press (3×8, same weight all 3 rounds)

Metcon (Time)

5 rounds:

5 wall climbs

20 kb swings (53/35)

20 walking lunges (53/35)

20:00 cutoff

6/13/2019; Thursday

CrossFit Magnolia – CrossFit

Power Snatch (pick your reps and weight)

working technique, not load

Metcon (Time)

3 rounds:

15 deadlifts (225/155)

35 OHS (75/55)

90 double-unders

6/12/2019; Wednesday

CrossFit Magnolia – CrossFit

Back Squat (3×8, same weight all 3 rounds)

Metcon (Time)

4 rounds:

21 bench press (135/95)

15 pull-ups

400m run

Rx+ = 185/125 & C2B

NO MORE than 60% of your 1RM on bench.

6/11/2019; Tuesday

CrossFit Magnolia – CrossFit

Metcon (No Measure)

Bring Sally Up: push-ups
Only good push-ups.

There is no score, so work on your technique.

Scale: box.

Metcon (Time)

4 rounds:

500/400m row

10 clean & jerks (135/95)