W-G-M – Page 3 – Fitness Managed

Handstand work then T2B, Wallballs and Bike

By cbroccoli | 05/01/2025 - 18:20 |06/01/2025 Body Weight, Medium (< 15 min), Time Based, Triplet, Upper Body/Arms, W-G-M

Take 20 minutes and work on Handstands and Planche or whatever you feel you need to work on.

Then, inspired by CF New England’w WOD from Nov 25…

AMRAP in 7 minutes of

30 x Toes to Bar
30 x Sandbag Thrusters/Wall Balls
Max Distance Bike

Immediately followed by AMRAP in 5 minutes of

20 x Toes to Bar
20 x Sandbag Thrusters/Wall Balls
Max Distance Bike

Immediately followed by AMRAP in 3 minutes of

10 x Toes to Bar
10 x Sandbag Thrusters/Wall Balls
Max Distance Bike

Results: Metcon 3.8km.

Strict Presses and FFE Split Squats then Row, Wall Walks and HPC

By cbroccoli | 03/01/2025 - 18:15 |28/01/2025 Full Body, Long (< 20 min), Medium Weights, Time Based, Triplet, W-G-M

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3 rounds of

5 x Strict Press @ 5-10lbs heavier than last time
Rest 15 seconds
5 x Front Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg
Rest 2 mimutes

Then 3 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds

Row 25 Calories
2 x Wall Walks
Max Hang Power Clean @ 110lbs/50kg

Results: Used 130lbs for the Presses, split rrps up as needed to get all 5 in per set with no more than 20 second rest between reps 5-4+1-4+1. Cleans 13-10-12 reps.

Bike, DB Push Press and Pullups

By cbroccoli | 18/12/2024 - 08:08 |20/12/2024 Light Weights, Time Based, Triplet, Very Long (>20 min), W-G-M

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The Crossfit New England WOD from Nov 2.

AMRAP in 30 minutes

1000m Bike
20 x Dumbbell Push Press @ 16kg per Hand
1000m Bike
20 x Pullups

Results: 4 rounds plus 2000m Bike, 20 Push Press and 17 Pullups.

Front Squats then Cleans, KB Swings, Lunges, T2B and Row

By cbroccoli | 28/11/2024 - 07:14 |28/11/2024 Chipper, Full Body, Long (< 20 min), Medium Weights, Task Based, W-G-M

5 rounds to work up to a heavy

6 x Front Squat

Then for time

10 x Hang Power Cleans @ 50kg
20 x Goblet Lunges @ 24kg (total 10 per leg)
30 x KB Swings @ 24kg
40 x Toes to Bar
500m Row
40 x Toes to Bar
30 x KB Swings
20 x Barbell Lunges @ 43kg
10 x Hang Power Cleans @ 43kg

Relsults: Front Squats 120-130-150-170-185lbs/85kg. Metcon 18:20.

Strict Presses then Power Cleans, Bike and Dips

By cbroccoli | 30/10/2024 - 14:07 |03/11/2024 Heavy Weights, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms, W-G-M

8 rounds to work up to a heavy 1RM

5-5-3-3-2-1-1-1 x Strict Press

Then 3 rounds of

Max Unbroken Strict Press @ 80% of above 1RM
Rest 2 minutes between sets

Then for time

9-6-3 x Power Cleans @ 135lbs
400m Bike
15-12-9 x Dips
400m Bike

Results: Strict Press 80-95-115-125-135-145-155-150lbs/68kg. Used 120lbs for the second part 6-5-4. Metcon 11:25

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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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