Duration – Page 205 – Fitness Managed

Back Squats then Pullups, Pushups and Air Squats

By cbroccoli | 29/04/2019 - 18:30 |29/04/2019 Body Weight, Medium (< 15 min), Time Based, Triplet, W-G

Take 10 minutes and work up to the working weight (70% of 1RM). Then every 3 minutes for 15 minutes

5 x Back Squats @ 70%

Then AMRAP in 12 minutes of

1 x Strict Pullups
2 x Pushups
3 x Air Squats
2 x Strict Pullups
4 x Pushups
6 x Air Squats
3 x Strict Pullups
6 x Pushups
9 x Air Squats
Etc. until time runs out.

Results: Back Squats @170lbs. Metcon 8 rounds plus 32 reps (9 pullups 18 pushups and 5 squats).

Bench Press and TRX Rows then Thrusters and Pullups

By cbroccoli | 26/04/2019 - 07:14 |27/04/2019 Couplet, Light Weights, M-G, Short (<5 min), Task Based

Took this rep scheme from CF Invictus. They used Deadlifts and Handstand Pushups which I may use later in the week.

15 x Bench Press
Rest 30 seconds
1 Minute x Max reps TRX Reverse Rows (break as needed)
Rest 90 seconds
10 x Bench Press
Rest 30 seconds
1 Minute x Max reps TRX Reverse Rows (break as needed)
Rest 90 seconds
5 x Bench Press
Rest 30 seconds
1 Minute x Max reps TRX Reverse Rows (break as needed)
Rest 90 seconds

For time

100 x Sandbag Thrusters @ 30lbs
Every minute on the minute stop and do 3 x Strict Pullups

Results: Used 135lbs for all of the Bench Press rounds which is 60-65% of my 1RM. I think that worked out well. Metcon 6:47.

Power Snatches, Box Jumps, OHS and Burpees

By cbroccoli | 23/04/2019 - 19:05 |25/04/2019 Chipper, M-W, Medium (< 15 min), Medium Weights, Task Based

Comments Off

Then taken from Crossfit New England’s WOD from 4.22.2019.

For time do 15-12-9 of

Power Snatch @ 65lbs/30kg
Box Jump Overs

Immediately followed by 21-15-9 of

Overhead Squat @ 65lbs
Bar Hop Burpees

Results: Warmed up with Snatches and Overhead Squats. Got up to 3 x 80lbs of each. For the metcon 13:05

Dumbbell Cleans, DB Snatches, DB Front Squats and Burpees

By cbroccoli | 18/04/2019 - 06:49 |18/04/2019 Chipper, Favorite, Long (< 20 min), M-W, Medium Weights, Task Based

Comments Off

5 rounds for time

5 x Single Arm Dumbbell Clean and Press Left @ 40lbs
5 x Single Arm Dumbbell Clean and Press Right @ 40lbs
5 x Dumbbell Snatch Left @ 40lbs
5 x Dumbbell Snatch Right @ 40lbs
10 x Burpees
10 x Dumbbell Front Squat @ 40lbs per hand

Results: 17:17. I made this one up myself for another hotel WOD. Similar to other WODs I have done so need to work on my dumbbell creativity. Turned out really well at the weight listed anyway.

Run, Overhead Lunges and V-Ups

By cbroccoli | 17/04/2019 - 06:27 |17/04/2019 M-W, Medium (< 15 min), Medium Weights, Task Based, Triplet

Comments Off

Travelling this week, so this short Streetparking WOD which was posted on Instagram was a good choice. I modified it slightly since I didn’t have any rope to do Double Unders (Rx had 100 DUs instead of the run).

For time

Run 400m/0.25mi
50 x Single Arm Overhead Dumbbell Reverse Lunges (25 right arm overhead /25 left arm overhead) @ 35lbs
50 x V-Ups (or Toes to Bar if you have a bar)
50 x Single Arm Overhead Dumbbell Reverse Lunges
Run 400m

Results: 13:24.

Search for:
About

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.
Calendar
September 2025

M T W T F S S

1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30

« Aug
Latest Updates
Tags
Air Squat Air Squats Assault Bike Back Squat Ball Slams Barbell Rows Battling Ropes Bench Press Bike Bottoms Up Carry Box Jumps Burpee Burpee/Pullup Burpee/T2B Burpee Box Jumps Burpees Clean Cleans Clusters Cossack Squat Curls Deadlift Deadlifts Devil Press Dip Dips Doube Unders Double Under Double Unders Dumbbell Cleans Dumbbell Press Dumbbell Rows Dumbbell Snatch Dumbbell Squats Dumbbell Thrusters Dumbbel Row Dumbell Press Dumbell Rows Farmer Carry Farmers Carry Frog Stand Front Squat GHD Situps Glute Bridge Goblet Squats Good Mornings Halos Handstand Handstand Hold Handstand Plate Walks Hand Stand Pushups Handstand Pushups Handstands Handstand Walk Hanging Cleans Hanging Snatch Hip Thrusts Hollow Hold Hollow Rocks Jerk Kettl Kettlebell Cleans Kettlebell Press Kettlebell Snatch Kettlebell Swings Kettlebell Thrusters Kickstand Squat Kneel-Stand Knees to Elbow Knee Tucks L-Hang L-Sit Landmine Rows Lunges Man Makers Mountain Climbers Muscle Up Muscle Ups Overhead Lunge Overhead Squat Overhead Squats Pike Lift Pistol Squats Plank Planks Power Clean Power Cleans Power Snatch Prowler Sled Push Pullups Push Press Pushup Pushups Renegade Rows Reverse Lunges Reverse Rows Ring Dips Rollouts Row Run Run 1 Mile Run 3k Run 5k Russian Twist Sandbag Cleans Sandbag G2OH Sandbag G2S Sandbag Over the Shoulder Sandbag Thrusters Shoulder Taps Side Plank Single Leg Deadlift Situps SkiErg Skin the Cat Snatch Split Squat Split Squats Squat Squat Cleans Squats Squat Snatch Step Up Strict Press Strict Pullups Sumo Deadlift Sumo Deadlift Highpull Superman Superman Hold Superman Rocks Thruster Thrusters Toes to Bar Toe Touches TRX Atomic Pushup TRX Atomic Pushups TRX Knee Tucks TRX Pike Press TRX Pushup TRX Revere Rows TRX Reverse Rows TRX Tricep Extensions Turkish Getups Upright Rows V-Ups Waiter Carry Wall Balls Wall Walk Wall Walks Weighed Pullups Weighted Dip Weighted Pullup Windmills Windshield Wipers

My Runs…

Running Log powered by RunningAHEAD
Meta