Format – Page 210 – Fitness Managed

Front Squats then HSPU, Pullups and Pistols

By cbroccoli | 22/03/2019 - 07:00 |22/03/2019 Body Weight, G, Time Based, Triplet

CF Invictus WOD from March 18.

Every 2 minutes for 10 minutes, Front Squats

5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 95%

Then AMRAP in 12 minutes of

3 x Handstand Pushups
6 x Strict Pullups
12 x Alternating Pistols

Results: Front Squat 120-140-160-185-200lbs. Metcon 3 rounds plus 16 reps.

Tabata Time

By cbroccoli | 20/03/2019 - 06:52 |20/03/2019 Body Weight, Chipper, M-G, Medium (< 15 min), Tabata

Comments Off

Inspired by a Spartan workout I saw on Instagram. Set a Tabata timer to 6 rounds, 20 seconds work, 10 seconds rest.

Round 1: 20 seconds Double Unders
Round 2: 20 seconds Hand Release Pushups
Round 3: 20 seconds Renegade Rows @ 12kg
Round 4: 20 seconds V-Ups
Round 5: 20 seconds Handstand Hold
Round 6: 20 seconds Box Jumps

Rest 1 minute then repeat for a total of 6 sets.

Results: Maintained 12 pushups, 30 double unders, 8 box jumps per round. Worked out well.

Bench Press then Burpees, Power Cleans, Push Press and T2B

By cbroccoli | 19/03/2019 - 07:06 |19/03/2019 Chipper, Light Weights, Long (< 20 min), Task Based, W-G-M

Comments Off

Taken for the CF Invictus WOD from March 14, 2019.

Bench Press

5 x @ 80%
3 x @ 90%
2 x @ 95%
Max Reps at 80%

Then for time

50 x Burpees over the Barbell
50 x Power Cleans @ 75lbs
50 x Push Press @ 75lbs
50 x Toes to Bar

Results: Max is 215lbs. 170-185-200lbs. 8x@170lbs. Metcon 19:08.

Deadlifts and Lungesters

By cbroccoli | 18/03/2019 - 07:22 |18/03/2019 Couplet, EMOM, Long (< 20 min), M-W, Medium Weights

Comments Off

Continuing to use the rep scheme from the CF Invictus WOD from March 14, 2019.

Deadlift

5 x @ 75-80%
3 x @ 80-85%
2 x @ 85-90%
Max Reps at 80%

EMOM for 20 minutes (or as long as you can complete all reps in a round) count total complete rounds. This is the Street Parking WOD from Marh 14 posted on Instagram.

6 x Deadlifts @ 95lbs
3 x Lungsters @ 95lbs

Results: Deadlifts used 235-265-285lbs. Max reps 11 @ 235lbs. For the metcon, started as an EMOM, ended as a AMRAP. Only got to 4 rounds plus 8 reps (5th minute) on the EMOM. Rested 1 minute then continued as if an AMRAP for the rest of the 20 minutes. Completed 6 rounds plus 7 reps for the second part. Total 11 rounds plus 6 reps. Should have gone with 75lbs.

Crossfit Open WOD 19.4 Modified

By cbroccoli | 15/03/2019 - 06:42 |15/03/2019 Body Weight, Medium (< 15 min), Task Based, Triplet, W-G-M

Comments Off

Wanted something short and intense, so when I woke up this morning and saw this, decided it was just right for today…

For time, including rest, complete both parts

10 x Snatch @ 65lbs
10 x Burpees over the Bar

Rest 3 minutes then

10 x Pullups
10 x Burpees over the Bar

Results: 11:21.

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