W-G-M – Page 2 – Fitness Managed

Bike, Bent Rows and Pushups

By cbroccoli | 23/04/2025 - 17:07 |26/04/2025 Heavy Weights, Long (< 20 min), Time Based, Triplet, W-G-M

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AMRAP in 4 minutes

25 x Barbell Bent Rows @ 98lbs/45kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

20 x Bent Rows @ 110lbs/50kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

15 x Bent Rows @ 120lbs/55kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

10 x Bent Rows @ 135lbs/60kg
25 x Hand Release Pushups
Max Distance Bike

Rest 2 minutes then AMRAP in 4 minutes

5 x Bent Rows @ 145lbs/65kg
25 x Hand Release Pushups
Max Distance Bike

Results: Approximately… 1km-1km-0.85km-0.8km-0.8km (resistance 18/24).

Deadlifts and Pushups then KBS, V-Ups and Goblet Squats

By cbroccoli | 31/03/2025 - 07:16 |31/03/2025 Core, Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

5 rounds, resting 2 minutes between rounds

10 x Deadlift (increase weight per round)
20 x Pushups

Then 5 rounds for time

21 x Kettlebell Swings @ 24kg
15 x V-Ups
9 x Single Kettlebell Clean to Goblet Squat @ 24kg

For the Clean to Goblet Squat, start with the Kettlebell on the ground, Clean it into a Goblet hold and then do a Goblet Squat (can be all in one motion… a Squat Clean).

Results: Deadlifts 62-84-93-98-100kg, all pushup rounds unbroken. Metcon 13:34.

Back Squats then Row, Step Ups, V-Ups and Bent Rows

By cbroccoli | 26/03/2025 - 05:55 |27/03/2025 Chipper, Light Weights, Lower Body/Legs, Task Based, Very Long (>20 min), W-G-M

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5 rounds, work up to a heavy

10 x Back Squats

Then, based on the Crossfit Mainsite WOD from March 21, for time

1000m Row
30 x Box Step Ups @ 14kg per hand (total, 15 per leg)
20 x Dumbbell Bent Rows @ 14kg per hand
10 x V-Ups
1000m Row
10 x V-Ups
20 x Dumbbell Bent Rows
30 x Box Step Ups
1000m Row

Results: Back Squats 95-135-155-175-185lbs/84kg. Metcon 22:41. 1000m Row in approx. 4:00-4:30-4:30.

Crossfit Open WOD 25.3

By cbroccoli | 18/03/2025 - 07:12 |19/03/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G-M

For time, 20 minute time cap…

3 x Wall Walks
50 calorie Row
3 x Wall Walks
25 x Deadlifts @ 83kg/185lbs
3 x Wall Walks
25 x Cleans @ 43kg/95lbs
3 x Wall Walks
25 x Snatches @ 29kg/65lbs
3 x Wall Walks
50 calorie Row

Results: Rx for 55-59 Masters is 5 x Half Wall Walk, which seemed dumb and overly complex so instead just did 3 full WW. Got up to 11 reps on the rower in the last round at the time cap. 22:26 to finish all reps including changing weights.

Back Squats and Hip Thrusts then Front Squats and Burpee Pullups

By cbroccoli | 12/03/2025 - 06:16 |14/03/2025 Couplet, EMOM, Light Weights, Lower Body/Legs, Medium (< 15 min), W-G-M

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Take 15 minutes and work up to a heavy

5 x Back Squat

Then 3 rounds of

8 x Hip Thrusts
15 second L-Sits

Then the CF New Neglamd WOD from February 24, EMOM for 9 minutes for total BPU reps..

Minute 1 – 9 x Front Squats @ 120lbs/55kg + Max Burpee Pullups
Minute 2 – 8 x Front Squats + Max Burpee Pullups
Minute 3 – 7 x Front Squats + Max Burpee Pullups
Minute 4 – 6 x Front Squats + Max Burpee Pullups
Minute 5 – 5 x Front Squats + Max Burpee Pullups
Minute 6 – 4 x Front Squats + Max Burpee Pullups
Minute 7 – 3 x Front Squats + Max Burpee Pullups
Minute 8 – 2 x Front Squats + Max Burpee Pullups
Minute 9 – 1 x Front Squats + Max Burpee Pullups

Results: Back Squat 225lbs/102kg. Used 185lbs/85kg for the Hip Thrusts. Metcon 36 reps BPU. (Front Squats from rack)

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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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