W-G-M – Page 5 – Fitness Managed

Pascal’s 10 Days of October

By cbroccoli | 10/10/2024 - 20:13 |10/10/2024 Chipper, Medium Weights, Task Based, Very Long (>20 min), W-G-M

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For time, using the 12 Days of Christmas format: 1 – 1/2 – 1/2/3 – 1/2/3/4 – etc

1 x Muscle Up (ring or bar)
2 x Dips (at top of bar/rings)
3 x HSPU
4 x Goblet Lunges per leg @ 20kg
5 x Cleans @ 45kg
6 x Shoulder to Overhead @ 45kg
7 x Goblet Squat @ 20kg
8 x Box Jumps
9 x Toes to Bar
10 Cal Row (Barbell Rollouts)

Results: 25:27. Used 100lbs for the Cleans and S2OH. Did seated Ring MUs, since my ceiling is too low and Rowing because my room is too small for rollouts.

Back Squats and Weighted Pullups then Step Ups, Dips and Rows

By cbroccoli | 01/10/2024 - 10:47 |01/10/2024 Body Weight, Full Body, Medium (< 15 min), Time Based, Triplet, W-G-M

4 rounds

3 x Pause Back Squats, increase weight per round
3-5 x Weighted Pullups @ 10g

Then EMOM for 12 minutes (6 rounds of each)

6-8 x TRX Russian Pushups @ 10kg
3-5 x Straight Arm Pullups

Then AMRAP in 12 minutes

24 x Alternating Step Ups @ 10kg per Hand (total, 12 per leg)
12 x Toes to Bar
6 x Barbell Bent Rows @ 50kg

Results: Back Squats 185-195-205-210lbs/95kg (no pause on last rep). Straight arm pullups were OK, could only get full height (looking over the bar) on the first couple of reps each round. Metcon 3 rounds plus 18 reps.

Deadlifts, Bike and Toes to Bar

By cbroccoli | 10/09/2024 - 16:24 |12/09/2024 Medium Weights, Task Based, Triplet, Very Long (>20 min), W-G-M

Inspired by CF New England’s ’30 for 30′ WOD.

For time, time cap 30 minutes…

21-18-15-12-9 x Deadlifts @ 185lbs/85kg
800m Bike
9-12-15-18-21 x Toes to Bar
800m Bike

Results: Completed all rounds except the last Bike when the time cap came.

Pushups, Snatches and Row

By cbroccoli | 03/09/2024 - 05:44 |04/09/2024 EMOM, Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

CF New England’s ‘To Do List’ WOD.

On the minute for 10 minutes

15 x Pushups
Max Power Snatch @ 95lbs/43kg

Rest 3 minutes, then AMRAP in 5 minutes

Row for Calories

Results: Snatches 2-2-2-2-1-1-1-1-1-0…13 total. Row 80 calories. Good one!

Row, Deadlifts, KBS, Burpees and Step Ups

By cbroccoli | 27/08/2024 - 05:52 |01/09/2024 Chipper, Long (< 20 min), Medium Weights, W-G-M

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Inspired by the Noah Calderon WOD on Wodwell….

AMRAP in 20 minutes…

Buy in

Row 1000m

Immediately followed by AMRAP of

3 x Deadlift @ 220lbs/100kg
6 x Burpees
12 x Altrrnating Dumbbell Box Step Ups @ 14kg per hand (total, 6 per leg)
24 x Kettlebell Swings @ 24kg

Results: 4 rounds plus 3 reps. 1000m Row in 4:06.

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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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