Workout/Blog

Workout – 18 Dec 2017

panda du

A. Snatch: 1×85%; 1×90%; 3x1x95%

B. 8 sets
In 60 sec, complete:
3 tng clean thruster, 135/93lbs
5 burpees afap
double-unders
-rest 60 sec-

C. SLER: 2×12/arm

D. Stretch

Workout – 15 Dec 2017

wells dl

A. Deadlift: 3x6x75%

B. For time:
Run 400m
then,
3 rounds of
10 pull-up
20 wall ball, 20/14lbs
30 double-unders
then,
Run 400m

C. KB Cross Carry: 2 sets/side

D. Stretch

Workout – 14 Dec 2017

KettleBellSwing

A. Snatch: 1×88%; 1×90%; 1×92.5%; 1×95%

B. EMOM for 5 min
7 tng power clean & jerk, moderate

C. 10 sets:
30 sec kettlebell swing, 70/53lbs
30 sec thruster, 95/63lbs
60 sec rest

D. Ab wheel: 2×12

E. Stretch

Open Gym – 13 Dec 2017

KB-Turkish-Get-Up

A1. Seated Box Jump: 4×3
A2. Pistol: 4×6/leg

B. 8 sets, not for time/speed:
Row 500m
5 Turkish Get-ups/arm
10 hollow rocks
5 tap swings
30 sec FLR

C. Back Extension: 2×20

D. Stretch

Workout – 12 Dec 2017

Christy-DB-Snatch

A1. Front Squat: 4×5/4/3/2
A2. Handstand Push-up: 4×6-8; rest 60-90 sec

B. CrossFit Open Workout 17.1
For time:
10 db snatch
15 burpee box jump overs, 24/20″
20 db snatch, 50/35lbs
15 burpee box jump overs
30 db snatch
15 burpee box jump overs
40 db snatch
15 burpee box jump overs
50 db snatch
15 burpee box jump overs
[20 min CAP]

C. Stretch

Workout – 11 Dec 2017

lu yong jerkin

A. Jerk: 5x2x85%

B. Alternating Partner workout
Run 200m
10 clean, 95/63lbs
Run 200m
8 clean, 115/83lbs
Run 200m
6 clean, 135/103lbs
Run 200m
4 clean, 155/123lbs
Run 200m
2 clean, 185lbs/133lbs

C. 6 sets; rest 2 min b/t
Row 30 sec

D. SLER: 2×15/arm

E. Stretch

Workout – 8 Dec 2017

Rowing-C2-rower

A1. Front Squat: 3×6, add weight
A2. 1-arm Overhead Carry: 3 sets/side; rest 90 sec

B. For time:
21-15-9
toe-to-bar
kettlebell swing, 70/53lbs
wall ball, 20/14lbs

C. Two sets:
Row 500m
Run 400m
-rest 3-5 min-

D. Stretch

Workout – 7 Dec 2017

rita clean

A. Clean & Jerk: 5x2x83%

B. EMOM for 6 min: 6 tng power snatch, moderate

C. For time:
3 clean, 225/185lbs
10 burpee
2 clean
10 burpee
1 clean

D1. Band Face Pull + Ext Rot: 2×15
D2. Side Plank: 2×30 sec/side

E. Stretch

Open Gym – 6 Dec 2017

Strict-Muscle-Ups

A. Rotational Box Jump: 4×2/side

B1. Muscle-up OR Banded Muscle-up: 4×3-5
B2. Handstand Walking: 4×10-15m
B3. Pistols: 4×4/leg

C. Spin Bike: 40 min @ 120-150bpm

D. Stretch

Workout – 5 Dec 2017

weight chin

A1. Shoulder Press: 4×5-6, add weight
A2. Weighted Chin-up: 4×4; rest 90 sec

B. 10 rounds for time:
3 strict pull-up / 6 ring row
5 box jump, 30/24″
3 strict handstand push-up / 6 push-up
5 deadlift, 185/133lbs

C. Band Face Pull + Ext Rot: 2×15

D. Stretch

Workout – 4 Dec 2017

db sq cl

A. Snatch: 5x1x90%; rest 90 sec

B. Run 800m for time

C. 10 sets:
db hang power clean, 50/35lbs
db hang squat clean
db hang cluster
db thruster
db push press
-rest 30 sec-

D. SLER: 2×12/arm

E. Stretch

Workout – 1 Dec 2017

jess bar muscle

A. Deadlift: 3x6x70%; rest 90 sec

B. 1-arm Farmer Carry: 2 sets/side [down & back]

C. amrap in 12 min:
Run 75m
1 bar muscle-up
1 power clean, 185/133lbs
Run 75m
2 bar muscle-up
2 power clean
Run 75m
3 bar muscle-up

Scaled: Jumping c2b pull-up 2-4-6-8 etc..

D. Run 2 miles for time (optional)

E. Stretch

Workout – 30 Nov 2017

ilin 165kg snatch

A. Snatch: 5x1x85%

B. EMOM for 4 min:
5 tng hang power clean & jerk, light

C. EMOM for 4 min:
3 tng cluster, light/moderate

D. 7 sets:
1 bear complex, 155/103lbs
25 double-unders / 10 burpee box jump, 24/20″
-rest 60 sec-

D. Ab wheel: 3×8

E. Stretch

Open Gym – 29 Nov 2017

handstand walk

A1. Seated Box Jump: 4×3, step down
A2. Handstand Walking: 4x10m

B. 8 sets @ aerobic pace
Spin Bike – 5 min
2 Turkish Get-up/arm
5 hollow rocks

C. Back Extension: 2×20

D. Stretch

Nick Hurndon – Owner

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Nick is a hardened Marine veteran born from eagle blood and apple pie sweat. He started his fitness endeavors as a competitive high school power lifter and wrestler. In the world beyond high school, he continues to pursue health and fitness as a competitive CrossFit athlete and Olympic weightlifter, as well as a recreational hiker and runner. Nick was introduced to CrossFit in 2009 when walking through the streets of DC he witnessed a skinny, malnourished Quint struggling to deadlift his bodyweight. Nick likes kittens, sushi, Blood Meridian, and back squats. He firmly believes that you can lead a horse to water and make him drink it and that transcendentalism is the key to a happy life.

Certifications/Seminars
CrossFit Level 1 (CrossFit Fort Belvoir 2010, CrossFit Reykjavik 2015)
Whole9 Nutrition
Hardstyle Kettlebell Certification (HKC) Instructor – 2013
USAW Level 1 Sports Performance – 2013
CrossFit Football – 2014

Contact Info
Email: info@crossfitmagnus.com