February 2025 – Fitness Managed

Strict Press and Barbell Rows then Mountain Climbers, Pushups, KBS and Presses

By cbroccoli | 26/02/2025 - 07:30 |26/02/2025 Chipper, EMOM, Light Weights, Medium (< 15 min), Upper Body/Arms, W-G-M

4 rounds of

3 x Strict Press @ 75% of 1RM
Rest 20 seconds
8-10 x Barbell Bent Rows
Rest 2 minutes

Then EMOM for 10 minutes 5 rounds of each

Minute 1 – 12 x TRX Mountain Climbers (l+r=1 rep) plus 12 x Pushups (from floor, not TRX)
Minute 2 – 12 x Dual Kettlebell Swings plus 12 x Alternating Dual Kettlebell Press (total, 6 per arm) @ 2 x 14kg

Finisher, as fast as possible accumulate

50 x Straight Leg Weighted Situps @ 14kg

Results: Used 110lbs/50kg for the Presses and Rows. Situps in 3 rounds, 2:05.

Weighted Pullups then Row, HSPU and Burpee Pullups

By cbroccoli | 25/02/2025 - 19:13 |25/02/2025 Body Weight, Couplet, G, Long (< 20 min), Upper Body/Arms

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Inspired by the CF New England WOD from 24 Feb…

8 rounds

5 x Strict Pullups
3 x Strict Pullups @ 10kg
2 x Strict Pullups @ 20kg
1-1-1-1-1 x Strict Pullup @ 30kg

Then for time and total reps, including Buy In/Cash Out…

Buy In

Row 1000m

Then EMOM for 7 minutes

Minute 1 – 4 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 2 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 3 – 2 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 4 – 1 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 5 – 2- x Handstand Pushups plus Max Reps Burpee Pullups
Minute 6 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 7 – 4 x Handstand Pushups plus Max Reps Burpee Pullups

Cash Out

Row 1000m

Results: Metcon 18:13 / 30 BPU.

Back Squats then Row and Front Squats

By cbroccoli | 23/02/2025 - 06:00 |02/03/2025 Couplet, Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Task Based

4 rounds of

5 x Back Squats @ 93% of 5RM

Then for time a modified version of CF New England’s WOD from Feb 14…

45 calorie Row
30 x Thrusters. @ 75lbs/34kg
30 calorie Row
20 x Thrusters
15 calorie Row
10 x Thrusters

Results: Used 200lbs/91kg for the Back Squats. Metcon 12:58.

Bench Press then Pullups and Pushups

By cbroccoli | 21/02/2025 - 20:00 |21/02/2025 Body Weight, G, Short (<5 min), Singlet, Task Based, Upper Body/Arms

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5 rounds of

2 x Bench Press @ 80% of 1RM
15 second Chin over Bar Hold

Then in as few sets as possible, rest no more than 10-15 seconds each break

50 x Pushups

Then in as few sets as possible, rest no more than 10-15 seconds each break

20 x Strict Pullups

Results: Bench Press @ 85kg. Pushups 4 rounds (25-10-10-5) in 2:10. Pullups 7 rounds (8-4-2-2-2-1-1) in 2:47. My goal is to get up to 50 unbroken Pushups and 20 unbroken Pullups… still have a ways to go.

Deadlifts then T2B and KBS

By cbroccoli | 19/02/2025 - 19:56 |18/03/2025 Core, Couplet, Heavy Weights, M-G, Medium (< 15 min), Time Based

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5 rounds

3 x Deadlifts (increase weight per round)
Rest 30 seconds
8 x Russian Tiwst @ 14kg
Rest 2 minutes

Then AMRAP in 15 minutes

5 x Kettlebell Swings @ 32kg
10 x Toes to Bar
10 x Kettlebell Swings
10 x Toes to Bar
15 x Kettlebell Swings
… etc. keep adding 5 KBS until time runs out

Results: Deadlifts 100-110-120-130-135kg. Metcon 5 rounds plus 30 KBS and 4 T2B.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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