M-G – Page 31 – Fitness Managed

Crossfit Open WOD 20.2 (scaled)

By cbroccoli | 18/10/2019 - 06:57 |19/10/2019 Long (< 20 min), M-G, Medium Weights, Time Based, Triplet

Was in Richmond Virginia last week and dropped into West End Crossfit. It was just a 5 minute walk from my hotel, really nice people, great workouts.

AMRAP in 20 minutes

4 x Dumbbell Thrusters @ 35lbs (Rx is 50lbs)
6 x Toes to Bar
24 x Double Unders

Results: This one played to my strengths… 554 reps (16 rounds plus 10 reps).

Back Squats and Handstand Hold then Felix the Cat Hero WOD

By cbroccoli | 01/10/2019 - 08:22 |01/10/2019 Body Weight, Chipper, M-G, Task Based, Very Long (>20 min)

Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.

5 rounds

4 x Back Squat
Rest 30 seconds
30 second Handstand Hold
Rest 90 seconds

Then 6 rounds for time

9 x Burpees
9 x Box Jumps
9 x Strict Pullups
9 x Thrusters @ 75lbs
9 x Toes to Bar

Results: Back Squats: 135-155-175-195-200lbs. For the metcon 23:58 (22:38 last time).

Run, Burpees, Pullups and Clusters

By cbroccoli | 16/09/2019 - 07:02 |16/09/2019 Body Weight, Chipper, M-G, Task Based, Very Long (>20 min)

Taken from the Crossfit Invicuts WOD from September 14, 2019.

For time

Run 800m

Immediately followed by 5 rounds of

10 x Dumbbell Clusters @ 12kg per hand
10 x Burpees
10 x Strict Pullups

Immediately followed by

Run 800m

Results: Total time – 27:10. 800m runs – 3:49 and 4:23.

Cleans then KBS and Ring Dips

By cbroccoli | 03/09/2019 - 07:00 |03/09/2019 Couplet, M-G, Medium (< 15 min), Task Based

Every 2 minutes for 16 minutes

2 x Hang Power Clean

Then 2 rounds for time, rest 5 minutes between rounds

45 x Kettlebell Swings
12 x Ring Dips
30 x Kettlebell Swings
9 x Ring Dips
15 x Kettlebell Swings
6 x Ring Dips

Results: HPC 95-105-115-120-125-130-135-140lbs. Metcon 3:59 / 4:22.

Pullups, T2B, Pushups and Thrusters then Situps

By cbroccoli | 05/08/2019 - 19:10 |05/08/2019 Body Weight, Chipper, EMOM, M-G, Very Long (>20 min)

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Based on the Crossfit Invictus Baseline Interval Test from August 5, 2019.

Then not for time

30 x Barbell Situps

Results: Used Sandbag Thrusters instead of Wallballs. 2:48-3:51-4:37-skipped-4:42-skipped. Don’t know if I am looking forward to the retest. Getting the final Thrusters in within the 5 minutes so that you have time to rest is a major push at the end.

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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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