October 2023 – Page 2 – Fitness Managed

Front Squats then Thrusters and Burpees

By cbroccoli | 18/10/2023 - 07:39 |18/10/2023 Couplet, EMOM, Heavy Weights, M-G, Medium (< 15 min)

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5 rounds and work up to a heavy

3 x Front Squat

Them EMOM for 10 minutes

3 x Heavy Thruster @ 115lbs/52kg
3 x Burpees

Results: 135-155-185-195-205lbs/93kg. Metcon: Done as shown.

Power Cleans, Bench Press and Step Ups

By cbroccoli | 17/10/2023 - 07:43 |18/10/2023 Medium (< 15 min), Medium Weights, Task Based, Triplet, W

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Based on the CF main site WOD from Oct. 11, for time

5 x Power Clean @ 135lbs
20 x DB Bench Press @18kg per hand
30 x Box Step Ups (total, 15 per side)
10 x Power Clean
20 x DB Bench Press
30 x Box Step Ups
15 x Power Clean
20 x DB Bench Press
30 x Box Step Ups

Results: 16:17.

Deadlifts and Goblet Squats

By cbroccoli | 14/10/2023 - 09:41 |14/10/2023 Couplet, Medium (< 15 min), Medium Weights, Task Based, W

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Work up to a heavy

3 x Deadlift

Then, based on the CF main site WOD from Oct. 13, for time 10-9-8-7-6-5-4-3-2-1 of

Deadlifts @185lbs/84kg
Goblet Squats @ 32kg

Results: Deadlift 295lbs/134kg(new 3RM). Metcon 12:06.

BMU then Run, Pullups and T2B

By cbroccoli | 13/10/2023 - 09:45 |14/10/2023 Body Weight, Long (< 20 min), M-G, Time Based, Triplet

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EMOM for 20 minutes

1 x Bar Muscle Up

Then for max Toes to Bar in 20 minutes

Run 400m
3 x Strict Pullups (stay on bar for T2B)
Max Unbroken T2B (once you let go of the bar the round is over)

Results: Muscle Ups were good… no chicken wings. 56 Toes to Bar.

Bench Press then Pullups, Bike and DB Snatch

By cbroccoli | 11/10/2023 - 07:13 |11/10/2023 Medium Weights, Task Based, Triplet, Very Long (>20 min), W-G-M

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3 rounds

5 x Bench Press @ 90% of 3RM set last time

Then the “Smash Brothers” WOD from wodwellcf on Instagram….

5 rounds for time

12 x Pullups
1000m Bike or 400m Run
24 x Alternating Dumbbell Snatch @ 20kg (total, 12 per side)

Results: Used 77kg/170lbs for the Bench. Metcon 25:58.

Monthly Archives: October 2023

Front Squats then Thrusters and Burpees

Power Cleans, Bench Press and Step Ups

Deadlifts and Goblet Squats

BMU then Run, Pullups and T2B

Bench Press then Pullups, Bike and DB Snatch

Variance Distribution

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