Task Based – Page 118 – Fitness Managed

DB Press, DB Rows, SL Deadlifts and Row

By cbroccoli | 27/12/2018 - 07:16 |27/12/2018 Chipper, Light Weights, M-W, Task Based, Very Long (>20 min)

A modified version of the CF New England WOD from Dec 23.

For time, do all of the following without resting between.

3 rounds

10 x Dumbbell Strict Press @ 14kg per hand
15 x Dumbbell Rows each Side @ 14kg per hand
20 x Alternating Single Leg Deadlifts total @ 24kg

Row 50 calories (100 on Concept II)

3 rounds

10 x Dumbbell Strict Press @ 14kg
15 x Dumbbell Rows each Side @ 14kg
20 x Alternating Single Leg Deadlifts total @ 24kg

Results: 24:39 (50 cal row took 8:36). Nice conditioning workout after being off for a couple of days. I did the presses with both arms at the same time. For the rows, did one arm at a time with one hand on bench. Deadlifts, switched leg for each rep.

12 Days of Christmas

By cbroccoli | 21/12/2018 - 20:19 |21/12/2018 Chipper, Light Weights, Task Based, Very Long (>20 min), W-G-M

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For time

1 x Turkish Getup per side @ 18kg
2 x Thrusters @ 75lbs/35kg
3 x Push Press @ 75lbs/35kg
4 x Power Cleans @ 75lbs/35kg
5 x Ring Dips
6 x Kettlebell Swings
7 x Pullups
8 x Knees to Elbow
9 x Box Jumps
10 x Overhead Reverse Lunges with 45lb/20kg Plate
11 x Burpees
12 x 10 Double Unders (120 total)

Results: 38:06

Back Squat and Pullups then Goblet Squats, HSPU and Pullups

By cbroccoli | 17/12/2018 - 07:07 |17/12/2018 Body Weight, Medium (< 15 min), Task Based, Triplet, W-G

This was inspired by a couple of CF Invictus WODs which I mashed up and modified into what is below.

Every 2 minutes for 16 minutes (8 rounds)

2 x Back Squat @ 80% 1RM
3 x Strict Pullups

Then 4 rounds for time of

5 x Handstand Pushups
10 x Goblet Squats @ 24kg
15 x Pullups

Results: This turned out to be a really good workout. Back Squats at 200lbs. Metcon in 9:20.

DUs, Situps and Goblet Squats, then Deadlifts and Atomic Pushups

By cbroccoli | 14/12/2018 - 07:01 |21/12/2018 Couplet, Heavy Weights, Medium (< 15 min), Task Based, W-G

Inspired by the Crossfit Mainsite WOD from December 12, 2018.

3 rounds for time

30 x Double Unders
20 x Situps
10 x Goblet Squats

5 rounds of

10 x Deadlifts
Rest 30 Seconds
10-15 x TRX Atomic Pushups
Rest 3 minutes

Results: Didn’t warm up much since the metcon is basically a warmup. Finished the Metcon in 5:27. Deadlifts 115-135-165-185-220.

Power Cleans, BJs then Toes to Bar and Handstand Hold

By cbroccoli | 02/12/2018 - 08:30 |07/12/2018 M-W, Medium Weights, Task Based, Triplet, Very Long (>20 min)

This one is inspired by a WOD from CF New England.

For time

10-9-8-7-6-5-4-3-2-1 x Power Cleans @ 110lbs

Between each round do

15 x Box Jumps
21 x Double Unders

Then 3 rounds of

3 – 5 x Weighted Toes to Bar
Rest 15 Seconds
30 second Handstand Hold
Rest 2 minutes

Results: Metcon 22:51. Thinking back, 150 box jumps and 210 double unders is a lot…

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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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