(435) 764-0412 eric@crossfitmagnolia.com

Workout Of The Day

10/30/2019; Wednesday

CrossFit Magnolia – CrossFit

Box squats (5×5, same weight all 5 rounds)

Metcon (Time)

6 rounds:

6 wall climbs

12 pull-ups
20 min hard cut-off

Scaling for wall climbs = if you can do a full wall climb (nose to wall) but can’t do 6, do less reps each round (you choose your reps) instead of scaling the movement.

Practicing your full range of motion will get you there one day!

10/29/2019; Tuesday

CrossFit Magnolia – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min amrap:

200m run

2 C&J/Back squat (195/135)
This is heavy, but not failure-heavy.

1 rep = 1 power clean, 1 push jerk, bring to your back and do 1 back squat.

Do that twice per round.

Run = 2 times around parking lot.

Completed 200m counts as 1 rep.

Anything short of 200m, doesn’t count.

10/28/2019; Monday

CrossFit Magnolia – CrossFit

1/2 Tempo Bench press (5×5, same weight all 5 rounds)

3-count down, explode up

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

10/24/2019; Thursday

CrossFit Magnolia – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

6 bar muscle-ups

8 deadlifts (195/135)

16 pistols (alternating)

Rest 4:00
Scaling:

Muscle-ups: 6 pull-ups and then 6 dips.

Deadlift: 50% of your 1RM.

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

6 push jerk (165/115)

8 back squats (165/115)

50 foot handstand walk
Scaling:

Push jerk: same bar as back squat, or what you can do that’s heavy for you.

Back squat: 50% of your 1RM.

Handstand walk: HS walk to wall (pick your distance), shoulder touches, wall climbs, or bear crawl… choose what’s challenging for you.

10/23/2019; Wednesday

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

10/22/2019; Tuesday

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.

10/21/2019; Monday

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

10/17/2019; Thursday

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!

10/16/2019; Wednesday

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.