Jul 2019
A. 3 sets of: Stationary Dips x Max reps @20X1 Rest 60 seconds Strict Pull-ups (pronated grip) x 3-5 reps @ 2010 (add weight if you can) Rest 90 seconds B. 3 sets, not for time, of: 75 Double-Unders Ring Row Hold x 30 seconds KB Single-arm Farmers Carry x 100 meters (as heavy as possible, switch arms at 50m) Supine Ceiling Reaches with KB x 15 reps Rest 90
Jul 2019
CFM Test #4 Strict Handstand Push-up – Max reps unbroken Rest as needed before proceeding to… Toes to Bar – Max reps in 90 seconds Rest as needed before proceeding to.. Double-unders – Max reps in 3 minutes B. 3 sets: Front Squat to Box x 10-12 reps @ 3111 Rest 45 seconds Banded Skater Walk x 10 steps both forward & backwards Rest 45 seconds Weighted Superman Hold x
Jul 2019
A. Every 90 seconds, for 13:30 (3 sets): 1 – Handstand Hold x 30 seconds or Barbell Overhead Hold x 30 seconds (use a challenging load, increasing every round if you can) 2 – Abmat Sit-ups – Max reps in 45 seconds 3 – Double-Unders (or Practice) x 45 seconds B. 3 sets: Front Squat to Box x 10-12 reps @ 3111 Rest 45 seconds Half Kneeling Landmine Press x
Jul 2019
A. 3 sets of: Close Grip Bench Press x 8-10 reps @ 21X1 Rest 45 seconds Bent-over Row (supinated) x 8-10 reps @ 2010 Rest 90 seconds B. 3 rounds, at a conversational pace: Run 800 Meters 1 Legless rope climb (2 with legs) 100 Meter Dual KB Farmers Carry 40 second Side Plank Hold /side
Jul 2019
How young are you? I am a product of the fifties, a baby boomer, and a woman who never reveals her true age. Age is just a number, you are as young or as old as you feel. Where were you born and where did you grow up? Born in Boston, grew up in Dedham. If you could have any super powers, what would it allow you to do? I
Jul 2019
Meet Mel! She joined the CrossFit Magnitude community in June 2017 and has since changed her life in many ways. We are so proud of Mel and her incredible transformation. Read more about her fitness and nutrition journey below. If you have any questions about how to get started like Mel did, shoot a note to info@crossfitmagnitude.com. How did you know it was time to seek help with your health
Jun 2019
A. Every 75 seconds, for (3 total sets): 1 – Spilt stance Romanian Deadlift x 4-6 reps @ 3011 (left leg) 2 – Spilt stance Romanian Deadlift x 4-6 reps @ 3011 (right leg) 3 – KB Front Rack Wall Sit x 30 seconds (heavier than last week) 4 – Prisoner Step-ups x 20 (alternating legs) B. Every 5 minutes, for 15 minutes (3 sets) for times: 500 Meter Row
Jun 2019
A. Power Clean & Push Jerk On a 2 minute clock… 3@68, 3@73, 3@78 On a 2:30 minute clock… 3@81, 3@84, 3@87 On a 3 minute clock… 3@90, 3@93, 3@96 B. Every 5 minutes, for 15 minutes (3 sets) for times: 500 Meter Ski 5 Deadlift (70-75% 1-RM Deadlift) 10 DB Thruster (50/35) Note fastest and slowest times. Focus on a pace that will allow for these two times to
Jun 2019
Three rounds, each consisting of 5 stations, where 90 seconds of work, followed by a 30 second transition to the next movement will be performed. Rest 90 seconds after each full round. Score is total reps & calories combined. 1 – Bike (Calories) 2 – Sumo deadlift high-pull, 75 pounds (Reps) 3 – Rope Climb (Reps) 4 – Push-ups (Reps) 5 – Row (Calories)
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Half Kneeling Landmine Press x 8-10 reps/arm @ 30X1 Rest 45 seconds RNT Reverse Lunge w/ KB Rack hold x 10-12 reps/side Rest 45 seconds Glute Bridge off 20” Box x 20 reps @ 20X1 Rest 90 seconds B. Every minute, on the minute, for 12 minutes: 1 – KB Crossbody Step-up (RL, LA) x
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 ascending sets of: Muscle Snatch + Snatch Balance x 5-7 reps Rest 60 seconds B. 1 Hi-Hang Snatch + 1 Snatch On a 60 second clock… Set 1 @ 65% Set 2 @ 68% Set 3 @ 71% On a 90 second clock… Set 4 @ 74% Set 5 @ 77% Set 6 @ 80% On a
Jun 2019
A. 3 sets of: Ring Dips x 10-12 @ 20X1 Rest 45 seconds Strict Pull-ups x 3-5 reps @ 2222 (add weight if needed) Rest 45 seconds B. Spend 10 minutes practicing all aspects of the Ring Muscle-up (kip swing, false grip hold/ring row/pull-up, support hold, transitions,etc…) C. In 6 minutes, complete as many reps as possible of: 3 Ring Muscle-ups or 6 C2B Pull-ups 30 Double-unders
Jun 2019
A. 3 sets of: Stationary Dips x 8-10 reps @ 20X1 Rest 45 seconds Chin-over Bar Hollow Hold (pronated grip) x 30-40 sec Rest 45 seconds B. 3 Giant sets of: 20/15 Calorie Ski DB Hammer Curl x 12-15 reps 30 seconds of Double-unders Banded Pulldowns x 25-30 reps 30 seconds of Double-unders
Jun 2019
For time: Run 1 mile – 800m – 400m Strict Hanging Straight leg raises 15-12-9 KB Goblet Squat 30-20-10 KB Swing (Rus) 30-20-10 Single-arm KB Farmers Carry* 200m-100m-50m *Switch arms at the turn around point 30 minute time cap
Jun 2019
For time: Run 1 mile – 800m – 400m Toes to Bar 30-20-10 KB Goblet Squat (53/36) 30-20-10 KB Swing (53/36) 30-20-10 Single-arm KB Farmers Carry* (53/36) 200m-100m-50m *Switch arms at the turn around point 30 minute time cap
Jun 2019
A. 3 sets of: Bench Press x 10-12 reps @ 21X1 Rest 45 seconds Bent-over Row (supinated) x 10-12 @ 2010 Rest 45 seconds B. 2 sets of: DB S.A. Incline Press x 7-8 reps @ 3011 Rest 30 seconds Ring Face Pull x 8-10 @ 2111 C. 3 rounds, at a moderate pace… “Hands Only” Bike 8/5 Calories 14 DB Renegade Row – alternating arms (without pushup) 14 Push-ups
Jun 2019
A. Every 90 seconds, for 18 minutes (3 total sets): 1 – Spilt stance Romanian Deadlift x 6-7 reps/side @ 3011 2 – KB Front Rack Wall Sit x 30 seconds 3 – Hanging Medicine Ball Leg Curl x 10-12 reps @ 2011 4- Barbell Roll-outs x 12-14 reps @ 3030 B. In 8 minutes, complete as many reps as possible off: 50 Double-Unders 12 DB Deadlift 10 DB Front
Jun 2019
A. Power Clean & Push Jerk On a 2 minute clock… 3@65, 3@70, 3@75 On a 2:30 minute clock… 3@78, 3@81, 3@84 On a 3 minute clock… 3@87, 3@90, 3@93 *% based on 3-RM p. clean & p. jerk performed on 6/3/19. B. In 8 minutes, complete as many reps as possible off: 50 Double-Unders 12 DB Deadlift (50/35) 10 DB Front Squat (50/35) 8 DB Reverse Lunge Steps –
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 ascending sets of: Kang Squat w/ BN Snatch Grip Press x 5 reps Rest as needed B. Every 75 seconds, for 12:30 (10 sets) 1 Hi-Hang Snatch + 1 Snatch *Sets 1-3 @ 65-70% *Sets 4-6 @ 70-75% *Sets 7-10 @ 75-80% *Percentages based off your latest 1-RM. Take 3-5 seconds to reset your start position, no
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Front Squat to Box x 6-7 reps @ 3111 Rest 30 seconds Half Kneeling Landmine Press x 10-12 reps/arm @ 30X1 Rest 30 seconds Banded Leg Curl x 15-20 reps/leg @ 1010 Rest 30 seconds B. Every minute, on the minute, for 12 minutes: 1 – KB Crossbody Step-up (RL, LA) x 8-10 reps 2
Jun 2019
Tabata WOD #1 Strict Chin-ups Double-unders Rest 2 minutes Tabata WOD #2 Squat Thrust (No Push-up Burpee) Ski for Calories Rest 2 minutes Tabata WOD #3 Rope Climb Bike for Calories Score each WOD separately, noting total combined reps for each.
Jun 2019
A. KB Flow 4 rounds 5 reps each, for quality, not for time: KB Deadlift KB Goblet Squat KB Swing (Rus) KB Swinging Clean to Push Press (left) KB Swinging Clean to Push Press (right) Rest 5 minutes B. 3 rounds for time of: Run 800m 30 Wallball 15 Deadlift
Jun 2019
A. KB Flow 4 rounds 5 reps each, for quality, not for time: KB Deadlift KB Goblet Squat KB Swing (Rus) KB Swing (USA) KB Swinging Clean to Push Jerk (left) KB Swinging Clean to Push Jerk (right) Rest 5 minutes B. CFM Test #3 3 rounds for time of: Run 800m 30 Wallball (20/14) 15 Deadlift (225/155)
Jun 2019
A. 3 sets of: DB Bench Press x 10-12 reps @ 3011 Rest 30 seconds DB Bent-over Row x 10-12 reps @ 20X1 Rest 30 seconds Push-up Plank hold x 45 seconds Rest 30 seconds Ring Row Static Hold x 30 seconds Rest 30 seconds B. 4 sets of: On a 90 second clock… Row 250 Meters Max Push-ups in time remaining Rest 3 minutes after each round *Modify your
Jun 2019
A. 3 sets of: Single-arm DB Bench Press x 7-8 reps/arm @ 3011 Rest 30 seconds Single-arm Ring Row x 8-10/arm @ 20X1 Rest 30 seconds Push-up plank hold on rings x 45 seconds Rest 30 seconds Ring Row Static Hold x 30 seconds Rest 30 seconds B. 4 sets of: On a 90 second clock… Row 250 Meters Max Push-ups in time remaining Rest 3 minutes after each round
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