W-G-M – Page 11 – Fitness Managed

Hang Power Snatch, Wall Balls and K2E

By cbroccoli | 28/11/2023 - 07:15 |29/11/2023 Light Weights, Long (< 20 min), Time Based, Triplet, W-G-M

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A WOD from the Crossfit main site on Instagram…. AMRAP in 18 minutes

10 x Hang Power Snatch @ 65lbs
10 x Wall Balls @ 10kg / Sandbag Thrusters @ 20kg
10 x Knees to Elbows

Results: 6 rounds plus 25 reps.

Back Squats then Lunges, Kettlebell Swings and Pike Lifts

By cbroccoli | 13/11/2023 - 14:30 |16/11/2023 Medium (< 15 min), Medium Weights, Time Based, Triplet, W-G-M

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Take 7 sets and work up to heavy 1RM Back Squat

5-3-3-2-1-1-1 x Back Squat

Then AMRAP in 12 minutes if

20 x Alternating Back Rack Reverse Lunge @ 45-50% of above 1RM (total, 10 per leg)
15 x Kettlebell Swings @ 24kg
10 x Pike Lift over Kettlebell (over and back = 1 rep)

Results: 135-185-205-225-245-255-260lbs/118kg. Metcon used 120lbs, 3 rounds plus 14 reps.

Hades Chipper

By cbroccoli | 10/11/2023 - 21:13 |10/11/2023 Chipper, Task Based, Very Long (>20 min), W-G-M

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Based on the Hades Partner WOD posted by wodwell. For time

Buy in / Cash out 400m Run or 1000m Bike

25 x Strict Pullups
25 x Box Jumps
35 x Front Squats @ 135lbs
35 x Burpees
50 x Deadlift @ 165lbs
50 x Russian Tiwst @ 8kg (total, 25 per side)

Results: Using the Bike option… 31:11.

Deadlifts, Kettlebell Swings and HSPU

By cbroccoli | 31/10/2023 - 07:02 |31/10/2023 Heavy Weights, Long (< 20 min), Task Based, Triplet, W-G-M

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3 rounds for time

35 x Kettlebell Swings @ 32kg
15 x Handstand Pushups
5 x Deadlift @ 245lbs/110kg

Results: Heavy one… 16:55.

Row, Front Squats and Ring Pushups

By cbroccoli | 24/10/2023 - 05:39 |25/10/2023 Couplet, Medium Weights, Time Based, Very Long (>20 min), W-G-M

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AMRAP in 24 minutes

3 x Front Squat @ 62kg (start with bar on floor)
6 x Ring Pushups
24 Cal Row
6 x Front Squat
9 x Ring Pushups
24 Cal Row
9 x Front Squat
12 x Ring Pushups
24 Cal Row
etc…. adding 3 reps until time is up

Results: 5 rounds plus 12 squats.

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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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Category Archives: W-G-M

Hang Power Snatch, Wall Balls and K2E

Back Squats then Lunges, Kettlebell Swings and Pike Lifts

Hades Chipper

Deadlifts, Kettlebell Swings and HSPU

Row, Front Squats and Ring Pushups

Variance Distribution

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My Runs…

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