W-G-M – Page 6 – Fitness Managed

Deadlifts, T2B, Thrusters and Row

By cbroccoli | 27/06/2024 - 19:28 |16/07/2024 Chipper, Medium (< 15 min), Medium Weights, Task Based, W-G-M

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For time

10 x Toes to Bar
15 x Deadlift @ 185lbs/85kg
30 x Dumbbell Thusters @ 14kg per Hand
50 Calorie Row
30 x Dumbbell Thrusters
15 x Deadlift
10 x Toes to Bar

Results: 12:22. Short and sweet.

Back Squats and Handstand Hold then Wall Balls, Pullups, DB Squats and Bike

By cbroccoli | 12/06/2024 - 05:16 |13/06/2024 Chipper, Light Weights, Lower Body/Legs, Task Based, Very Long (>20 min), W-G-M

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3 rounds of

20 x Back Squat @ Body Weight
Max Handstand Hold
Rest 2 minutes

Then Street Parking’s Vault WOD #23

60 x Wall Balls / Sandbag Thrusters
40 x Kipping Pullups
20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
Bike 1600m
20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
40 x Kipping Pullups
60 x Wall Balls / Sandbag Thrusters

Results: Back Squats used 70kg, did 2 sets of 20 but stopped after 15 reps in the last set. Challenging. Metcon 22:39 with 20kg Sandbag Thrusters.

Burpees, HPC, Row and Dips

By cbroccoli | 11/06/2024 - 19:47 |11/06/2024 Chipper, Light Weights, Task Based, Very Long (>20 min), W-G-M

Based on the CF New England “Groundwork” WOD.

5 rounds for time

12 x Burpees
6 x Hang Power Clean and Press/Jerk @ 95lbs/43kg
24 Calorie Row
12 x Ring Dips

Results: 25:06.

Deadlifts, Burpee Pullups, KBS and Row

By cbroccoli | 04/06/2024 - 07:19 |04/06/2024 Chipper, Long (< 20 min), Medium Weights, Time Based, W-G-M

Taken from the Rankel WOD from CF New England.

AMRAP in 20 minutes

6 x Deadlift @ 225lbs
7 x Burpee Pullups
10 x Kettlebell Swings @ 32kg
Row 200m

Results: 5 rounds. Switching directly from sprinting in the row to controlled breathing with the deadlift was toughest.

Burpees, Thrusters and Situps then MUs and Dips

By cbroccoli | 30/05/2024 - 06:57 |30/05/2024 Medium (< 15 min), Medium Weights, Task Based, Triplet, Upper Body/Arms, W-G-M

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Based on the Crossfit WOD from 20. May…

For time 21-15-9 of

Thrusters @ 85lbs
Burpees
Situps

Then 10 rounds of the following complex, resting 1 minute between rounds

1 x Seated Ring Muscle Up
3 x Ring Dips

Results: Mtcon 10:17. Muscle Ups were good even after a long time. Should try a full dead hang MU this weekend and see how it goes.

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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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