Sep 2016
In teams of two… AMRAP 8 Row 250m Hang Power Snatch 95/55# Partners switch off every 250m row, accumulating as many p. snatches as possible in 8 minutes. Rest 2 minutes AMRAP 8 KB Farmers Walk 100m 53/36# Box Jump 24/20″ Partners switch off every 100m farmers walk, accumulating as many box jumps as possible in 8 minutes. Rest 2 minutes AMRAP 8 Double Under Push Press 95/55# Partners switch
Sep 2016
Today is R.E.D Friday Wear a red shirt, in remembrance of everyone deployed. A. EMOM 8 3 Box Squat (2″ below parallel) @ 85% of last weeks weight B. AMRAP 12 Run 200m w/Medicine Ball 20/14# 10 KB Swing 70/44# 15 Wallball 20/14# *A 10 Burpee Penalty will be assessed if any movement is not performed unbroken* Magnitude Scoop Mobility focus of the week – Spend 10 minutes every day at the
Sep 2016
A. 3 Super Sets of the following: KB/DB One Arm Row x10/arm Ring/Bar Dip x4-6 (add weight if you can) Rest as needed. B. 100 Double Under Then, 5 rounds of: 6 Pull-Ups 9 Push-Ups 12 Sit-Ups 100 Double Under Then, 4 rounds of: 6 Pull-Ups 9 Push-Ups 12 Sit-Ups 100 Double Under Then, 3 rounds of: 6 Pull-Ups 9 Push-Ups 12 Sit-Ups Magnitude Scoop Mobility focus of the
Sep 2016
Weightlifting Wednesday A. Snatch 8×1 @ 80-90% B. Clean & Jerk 8×1 @ 80-90% C. Front Squat 3×3 – Heaviest possible Magnitude Scoop Mobility focus of the week – Spend 10 minutes every day at the bottom of a squat. This does not have to be all at one time, so break it up as necessary. Consistency is key, so make it your focus for 10 minutes every day this
Sep 2016
3 RFT Row 500m 30 Burpee 15 Toes to Bar Run 800m Rest 2 minutes after every round. Magnitude Scoop Mobility focus of the week – Spend 10 minutes every day at the bottom of a squat. This does not have to be all at one time, so break it up as necessary. Consistency is key, so make it your focus for 10 minutes every day this week.
Sep 2016
A. Overhead Squat – 12 minutes to work to a heavy triple. B. AMRAP 9 Single Arm KB Ground to Overhead 70/53# (alternating arms every rep) Chin-Up (strict) Start with 2 reps with each movement, adding 2 reps to every round. Score is total reps. Magnitude Scoop Mobility focus of the week – Spend 10 minutes every day at the bottom of a squat. This does not have to be
Sep 2016
In teams of 4… For time: 400m Sled push (sled + 25#) – teammates not pushing must carry a 53/36# KB throughout 40 Tire Flip 800m Run with 45/25# plate (all teammates carry own plate) 100 Plate Ground to Overhead 45/25#
Sep 2016
Today is R.E.D Friday Wear a red shirt, in remembrance of everyone deployed. A. Box Squat (2″ below parallel) 15 minutes to work up to a heavy, but submax triple. Note: Perform 3 reps with every set. Rest as needed. B. For time, complete sets of 10-9-8-7-6-5-4-3-2-1 of: Hang (squat) Clean 115/65# Push Press 115/65# Magnitude Scoop Here We Go! 1 Day to the start of a better You! It’s not too
Sep 2016
A. Pull-Up Negatives 5×3 (5 sec hang over bar, 5 sec descent, 5 sec hang at bottom) Rest 60 seconds. B. For time: Row 50 Cal Run 800m Double-Under x150 Rest 2 minutes Row 40 Cal Run 400m Double-Under x100 Rest 1 minute Row 30 Cal Run 200m Double-Under x50 Magnitude Open The clock is ALWAYS ticking regarding your health and fitness. The Whole Life Challenge starts in just 2
Sep 2016
Weightlifting Wednesday A. Snatch Segment Pull – 10 minutes to work to a heavy double. B. Segment Snatch (pause @ knee) – 10 minutes to work to a heavy single. C. Back Squat + BN S. Jerk + Front Squat + S. Jerk – 10 minutes to work to a heavy complex. Magnitude Scoop The clock is ALWAYS ticking regarding your health and fitness. The Whole Life Challenge starts
Sep 2016
A. Not for time: Ring or Bar Dips – x35 Note: Keep sets to 5-7 reps. Use additional weight/bands to keep you within rep range. B. Run 400m Then, 4 rounds of: 10 Hand Release Push Up 5 Toes to Bar Run 400m Then, 3 rounds of: 15 Hand Release Push Up 10 Toes to Bar Run 400m Then, 2 rounds of: 20Hand Release Push Up 15 Toes to Bar
Sep 2016
A. Overhead Squat 4×5 – Ascend, ending at a 5RM B. For time, complete sets of 21-15-9 of: Power Snatch 115/65# Pull-Up (strict) Note: If using a band, ensure it will not allow for more than 3-5 pull-ups at a time. Magnitude Scoop Ready to feel better than you have in a long time? No time is better than NOW to make the commitment to go all in. The Whole
Sep 2016
Thirteen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York, New York; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania. By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the
Sep 2016
Today is R.E.D Friday Wear a red shirt, in remembrance of everyone deployed. A. Box Squat (to parallel) Est a 3 RM. B. In 10 minutes, perform as many reps as possible of: Thruster x3 95/65# Double-Under x10 Note: add 3 Thruster and 10 Double-Under to every round. Magnitude Scoop Join us for a special WOD this Saturday in honor of everyone affected by the tragic events of September 11, 2001.
Sep 2016
A. Bench Press 3×8 Rest 1 minute Bent-Over Row 3×8 Rest 1 minute B. “Helen” 3 Rounds for time of: 400m Run 21 KB Swing 53/36# 12 Pull-Up Compare to October 7, 2015 Magnitude Scoop We just received our latest order of R.E.D shirts and hand protection grips which will be available in our pro-shop tomorrow. 9 Days and counting…Try the Whole Life Challenge – It’s 7 different habits built
Sep 2016
Weightlifting Wednesday A. Power Snatch + Hang Power Snatch – In 10 minutes, work up to a max complex. Then, P. Snatch + H.P. Snatch 5×1 OTM – Use 90% from above. B.. Power Clean & Split Jerk – In 10 minutes, work up to a heavy triple. Then, P. Clean & S. Jerk 4×3 – Use weight from above. Magnitude Scoop 10 Days and counting…Try the Whole Life Challenge
Sep 2016
A. Front Squat – 4×6 – Heavy, Use same weight across all sets. Rest 2 minutes. B. Not for time, but at an ongoing pace, alternate through the following movements: Ring Dips 4×6 – Weighted if you can. Sit-Ups 4×12 – Weighted if you can. BB Reverse Lunge (back rack, from rig) 4×12/alternating legs – Heaviest possible. Rest as needed throughout. Magnitude Scoop Awesome turnout out on Monday for our
Sep 2016
Local resident, Tommy S. age 9, was diagnosed with NUT midline carcinoma, a rare and aggressive form of cancer. A very hopeful and courageous little Tommy, with the help of community support, plans to take on this unpredictable battle. Show your support today with a small donation to Tommy’s fundraising campaign and a Hero WOD in his name. To learn more about Tommy’s story, read on HERE. “Tommy
Sep 2016
With a partner… AMRAP 25 50 Cal Row 50 Push Press 95/65# 50 Pull-Up 50 Abmat Sit-Up Magnitude Scoop This Labor Day weekend we will be closed on Sunday, and will be running one BIG, AWESOME Hero/Charity WOD on Monday at 9:00am! Are you looking to not just get fit, but truly healthy? Try the Whole Life Challenge – It’s 7 different habits built over 8 weeks. Exercise, nutrition,
Sep 2016
Today is R.E.D Friday Wear a red shirt, in remembrance of everyone deployed. A. EMOM 8 Box Squat (to parallel) x3 -Heavier than last week. B. 3 rounds of: In 4 minutes… Run 400m with 20/14# medball Wall Ball – Perform MAX REPS with time remaining. Rest 1 minute after each round. Score is total wall ball. Magnitude Scoop This Labor Day weekend we will be closed on Sunday, and will
Aug 2016
For time: 150 Double Under Then, 6 rounds of: 12 KB Swing 70/44# 6 Burpee Box Jump 24/20″ 100 Double Under Then, 4 rounds of: 12 KB Swing 6 Burpee Box Jump 50 Double Under Then, 2 rounds of: 12 KB Swing 6 Burpee Box Jump Magnitude Scoop This Labor Day weekend we will be closed on Sunday, and will be running one BIG, AWESOME Hero WOD on Monday at
Aug 2016
Weightlifting Wednesday A. EMOM 9 Snatch – Start at 60% of 1RM and increase every minute by 5-10#. If a miss occurs, stay at that weight until you make it. B. EMOM 9 Power Clean & Push Jerk – Start around 50-60% and increase every minute by 5-10#. If a miss occurs, stay at that weight until you make it. C. In 7 minutes… Snatch Balance – Workup to a
Aug 2016
A. Toes to Bar (strict) – 30 reps, in as few sets as possible. B. “Jackie” For time: Row 1,000m 50 Thruster 45/35# 30 Pull-Up Compare to April 28, 2016 Magnitude Scoop This Labor Day weekend we will be closed on Sunday, and will be running one BIG, AWESOME Hero WOD on Monday at 9:00am! Are you looking to not just get fit, but truly healthy? Try the Whole Life
Aug 2016
A. Tabata (alternating movements every round) Hollow Rock Arch Rock B. 5 RFT Dead Lift x10 225/155# Push-Up x20/13 Run 400m Magnitude Scoop Are you looking to not just get fit, but truly healthy? Try the Whole Life Challenge – It’s 7 different habits built over 8 weeks. Exercise, nutrition, hydration, mobility, sleep, reflection, and lifestyle practices. Take the challenge with your community – Join team Magnitude HERE!
Aug 2016
With a partner… AMRAP 10 Row 250m Push Press 95/65# Note: Partner A starts off rowing 250m, while partner B performs max push press. Switch every 250m. Score is total push press combined. Rest 2 minutes, then… AMRAP 10 Farmers Walk 100m 70/53# KB Snatch (from floor) 53/36# Note: Partner A starts off on the farmers walk, while partner B performs max KB snatch. Switch every 100m. Score is
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