W-G-M – Page 45 – Fitness Managed

Pullups, HSPU and Reverse Lunges then KBS, Pushups and Deadlifts

By cbroccoli | 21/10/2019 - 07:06 |21/10/2019 Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

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Every 90 seconds for 18 minutes (3 sets of each)

Round 1 – 6 to 8 x Strict Pullups
Round 2 – 6 to 8 x Handstand Pushups
Round 3 – 8 x Single Arm Kettlebell Overhead Reverse Lungs with KB in Left Hand @ 24kg
Round 4 – 8 x Single Arm Kettlebell Overhead Reverse Lunge with KB in Right Hand @ 24kg

Then 5 rounds for time

21 x Kettlebell Swings
15 x Pushups
9 x Deadlift @ 165lbs

Results: Part 1 did all 8 reps except for one round of HSPU where I only did 7. Metcon in 11:06.

Bench Press then DUs, Push Press and Pushups

By cbroccoli | 24/09/2019 - 19:55 |24/09/2019 Light Weights, Medium (< 15 min), Task Based, Triplet, W-G-M

Every 90 seconds for 15 minutes (10 rounds)

3 x Bench Press @ 65%

Keep a lowish weight to be able to move the bar quickly down and up for all 3 reps.

Then 5 rounds for time of

30 x Double Unders
15 x Push Press @ 75lbs
15 x Pushups

Results: Continuing to follow CF Invictus, this is their WOD from today. Used 165lbs for the Bench Press. Metcon in 12:19.

Strict Press then DUs, Row, T2B, Situps and Push Press

By cbroccoli | 17/09/2019 - 07:05 |17/09/2019 Chipper, EMOM, Heavy Weights, Very Long (>20 min), W-G-M

Every 2 minutes for 12 minutes (6 rounds)

1 x Strict Press

Then for max reps, every 2 minutes for 24 minutes (4 rounds of each), inspired by today’s CF Invictus WOD.

Station 1 – Row 10 Calories + 10 x Abmat Situps
Station 2 – 50 x Double Unders + 8 x Toes to Bar
Station 3 – 15 x Push Press @ 80% of 1RM from above

Results: Strict Press – 115/125/135/140/145/150lbs (failed at 150). 80% of 145lbs comes to 115lbs so used that weight for the metcon. Total reps per round – 10/10, 50/8, 15 – 10/10, 50/8, 15 – 10/9, 50/8, 10 – 10/9, 50/8, 10.

Deadlifts then Dumbbell Rows, Clean and Jerk, Situps and Run

By cbroccoli | 16/08/2019 - 07:13 |16/08/2019 Heavy Weights, Long (< 20 min), Task Based, Triplet, W-G-M

Every 2 minutes for 12 minutes

8 x Deadlift @ 50%
6 x Deadlift @ 60%
4 x Deadlift @ 70%
2 x Deadlift @ 80%
2 x Deadlift @ 90%
5 x Deadlift @ 75%

Then an brieviated version of the Crossfit New England WOD from August 15, 2019.

Every 2 minutes for 8 minutes

10 x Dumbbell Rows @ 21kg

Then for time 10-20-30 reps of

Dumbbell Clean and Jerk @ 20kg per hand
Abmat Situps
Run 200m between each round

Results: Deadlift 155-185-210-240-270-225lbs. Metcon 16:22.

Run, S2OH, T2B and Row

By cbroccoli | 13/08/2019 - 07:03 |13/08/2019 Chipper, EMOM, Light Weights, Very Long (>20 min), W-G-M

Scaled version of the Crossfit Invictus WOD from August 12, 2019.

Every 8 minutes for 32 minutes (4 rounds)

Run 400m
30 x Shoulder to Overhead @ 80lbs (take bar from ground)
20 x T2B
Row 10 cal (Rx is 500m)

Results: Really hard workout. For the full Metcon – 6:15 / 6:30 / 7:15 / 7:40. Run times – 1:41 / 1:44 / 1:54 / 2:04.

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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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