Task Based – Page 178 – Fitness Managed

Forearms

By cbroccoli | 10/04/2014 - 05:48 |27/07/2014 Body Weight, Couplet, Light Weights, Medium (< 15 min), Task Based

For time complete one round of the following:

12 – 9 – 6 reps of

Dumbbell lunges @ 14kg per hand
Reverse rows

Rest 60 seconds

12 – 9 – 6 reps of

Sandbag squat cleans @ 25kg
Dips

Rest 60 seconds

12 – 9 – 6 reps of

Kettlebell swings @ 24kg
Toes to bar

Crossfit Games Workout 14.5

By cbroccoli | 30/03/2014 - 08:08 |05/04/2014 Couplet, Long (< 20 min), Medium Weights, Task Based

For time complete the following:

21 Thrusters
21 Burpees
18 Thrusters
18 Burpees
15 Thrusters
15 Burpees
12 Thrusters
12 Burpees
9 Thrusters
9 Burpees
6 Thrusters
6 Burpees
3 Thrusters
3 Burpees

Weights Complex

By cbroccoli | 27/03/2014 - 06:51 |27/03/2014 Body Weight, Couplet, Medium (< 15 min), Task Based

1 -1-1-3-3

Body weight bench press

7 Rounds for Time of

5 x Weight complex (deadlift-hanging clean-front squat-strict press) @ 40kg
20 Situps

Snatch Pushup Squat Chipper

By cbroccoli | 20/03/2014 - 07:20 |20/03/2014 Body Weight, Chipper, Long (< 20 min), Medium Weights, Task Based

For time complete one round of:

100 Double Unders
10 Dumbbell Snatches per hand @ 21kg
25 Pushups
50 Air Squats
8 Dumbbell Snatches
20 Pushups
40 Air Squats
6 Dumbbell Snatches
15 Pushups
30 Air Squats
4 Dumbbell Snatches
10 Pushups
20 Air Squats
4 Dumbbell Snatches
5 Pushups
10 Air Squats
100 Double Unders

Weighted Pullups and Dips with a Run

By cbroccoli | 18/03/2014 - 19:43 |19/03/2014 Body Weight, Couplet, Heavy Weights, Short (<5 min), Singlet, Task Based, Very Long (>20 min)

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5 sets of 3 for each before moving to the next of

Weighted pullups @ 15kg
Weighted dips @ 15kg

Rest 15 minutes

Run 5km

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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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