(435) 764-0412 eric@crossfitmagnolia.com

Workout Of The Day

7/9/2019; Tuesday

CrossFit Magnolia – CrossFit

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

7/8/2019; Monday

CrossFit Magnolia – CrossFit

Box squats (3×10, same weight all 3 rounds)

Sit on a box, then drive up.

Actually rest your weight on the box, without rocking back then forward to stand up.

(Don’t just tap box and stand.)

Make sure boxes is such that hip crease is below below knee.

Metcon (Time)

3 rounds:

5 strict press (95/65)

10 push press (95/65)

15 push jerk (95/65)

20 box jumps (24/20)

10:00 cutoff

Rx+ = 115/75
This is light and fast.

You shouldn’t have to put the bar down each round.

The cutoff is strict. There will be no finishing after 10:00, so load your bar appropriately.

For Rx (or Rx+), you MUST make contact with the bar to your shoulders and lock out your elbows overhead.

7/5/2019; Friday

CrossFit Magnolia – CrossFit

Metcon (Weight)

Skillwork:

For 10 minutes, work up in weight for series:

1 power snatch

1 OHS

1 snatch

Metcon (Time)

10 rounds:

1 power snatch (155/105)

1 OHS

1 snatch

1 rope climb

25 min cutoff

7/4/2019; Thursday

CrossFit Magnolia – CrossFit

Back Squat (4×6, same weight all 4 rounds)

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
14# vest, for women

7/3/2019; Wednesday

CrossFit Magnolia – CrossFit

Deadlift (4×6, same weight all 4 rounds)

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

20 min amrap:

15 deadlifts (195/135)

15 bench press (115/75)

30 double-unders

P1: run 400m

while P2 works on amrap.

Should be light (about 50% of our 1RM, for each)

Rx+:

Deadlift: 245/165

only if your Deadlift 1RM is 450/315 or more

Bench press: 175/125

only if your Bench press is 325/225 or more

7/2/2019; Tuesday

CrossFit Magnolia – CrossFit

Metcon (3 Rounds for reps)

3 rounds:

5 min, each round:

10 back squats (155/105, from ground)

15 box jumps (24/20)

20 sit-ups

then, amrap for remaining time:

round 1: push-ups

round 2: pull-ups

round 3: ring dips

Rest 3:00 between rounds

7/1/2019; Monday

CrossFit Magnolia – CrossFit

Bench Press (4×6, same weight all 4 rounds)

Metcon (AMRAP – Rounds)

12 min EMOM:

15 wall balls (20/14) to 10′
Score is number of rounds with all 15 wall balls inside the minute.

Scale options: ball weight or target height. Whatever you need to do to get all 15 inside the minute.

50 GHD sit-ups (Time)

50 GHD sit-ups, for time

6/28/2019; Friday

CrossFit Magnolia – CrossFit

Overhead Squat (3×10, same weight all 3 rounds)

If you can’t do Overhead Squats to full depth, do Front Squats, instead.

Front Squat (3×10, same weight all 3 rounds)

Do NOT do Overhead Squats AND Front Squats!

This is only for those that cannot do Overhead Squats.

Metcon (AMRAP – Rounds and Reps)

15 min amrap:

500/400m row

15/10 HSPU

6/27/2019; Thursday

CrossFit Magnolia – CrossFit

Push Jerk (Heavy 1 rep)

Metcon (Time)

100 double-unders, then

5 rounds:

15 S2O (115/75)

15 back squats (115/75) from floor

15 floor wipers,

then 100 double-unders

25:00 cutoff
No more than 3 min of double-under work in WOD.

Everything should be unbroken.

This is a pretty light WOD.

6/26/2019; Wednesday

CrossFit Magnolia – CrossFit

Tempo Bench Press (3×10, same weight all 3 rounds)

3-count down, 3 count up

Metcon (Time)

3 rounds:

5 thrusters (135/95)

7 power snatches (135/95)

14 T2B

12:00 cutoff