W-G – Page 3 – Fitness Managed

HSPU, DL, Ring Dips, Power Cleans, Pullups and Thrusters

By cbroccoli | 18/02/2025 - 07:37 |18/02/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G

Crossfit Mainsite WOD from Feb 8…For time (time cap 20 minutes)

30 x Handstand Pushups
30 x Deadlifts @ 185lbs/85kg
30 x Ring Dips
30 x Power Cleans @ 120lbs/55kg
30 x Pullups
30 x Thrusters @ 65lbs/30kg

Results: Completed only 3 Thrusters at the time cap. Guidance says you should be able to complete this WOD in under 15 minutes, so I guess my scaling was too heavy (had only completed 27 Power Cleans at 15 minutes)… should have gone with the women’s Rx weights…155-95-65lbs (70-43-30kg). Maybe next time.

A Core EMOM then Hip Thrusts

By cbroccoli | 04/02/2025 - 07:08 |04/02/2025 Core, EMOM, Light Weights, Long (< 20 min), Triplet, W-G

Leave a comment

Pulled something in my left Bicep last week so some light core work today.

EMOM for 20 minutes (5 rounds of each)

10 x Pike Lift over a Kettlebell
10 x Hip Thrusts @ 110lbs/50kg
45 Second Side Plank Left
45 Second Side Plank Right

Then 4 rounds of

8 x Hip Thrusts

Results: Used 85kg for the Hip Thrusts with a 1 second pause at the top of each rep.

Back Squats then Front Squats and Wall Walks

By cbroccoli | 28/01/2025 - 07:20 |22/02/2025 Body Weight, Couplet, Long (< 20 min), Lower Body/Legs, Task Based, W-G

4 rounds of

5 x Back Squats @ 93% of 5RM

Then the Steetparking WOD from 22. January

20 x Barbell Front Squats @ 75lbs
3 x Wall Walks
18 x Barbell Front Squats
3 x Wall Walks
…
2 x Barbell Front Squats
3 x Wall Walks

Results: Used 200lbs/91kg for the Back Squats. Metcon 20:22.

Deficit Deadlifts then Push Press, Pike Press, Atomic Pushups and Lunges

By cbroccoli | 31/12/2024 - 20:38 |31/12/2024 Chipper, Core, Light Weights, Medium (< 15 min), Tabata, W-G

Leave a comment

Starting a cycle of Deadlifts inspired by RepWerks on Instagram.

Work up to a heavy

5 x Deficit Deadlift

Then EMOM for 8 minutes

8 x Deficit Deadlifts @ 75% of above max

Then, inspred by a Crossfit mainsite WOD on Dec 24, 4 sets of Tabatas (8 rounds, 20 seconds work, 10 seconds rest)…

Tabata 1 – Push Press @ 65lbs/32kg
Rest 1 minute
Tabata 2 – Pike Lifts over KB
Rest 1 minute
Tabata 3 – Front Rack Lunges @ 65lbs/32kg
Rest 1 minute
Tabata 4 – TRX Atomic Pushups

Results: 5RM DDL 225lbs/102kg. Used 165lbs/75kg for part 2.

Split Squats and Presses then Situps and HSPU with Dumbbell DL, Cleans, Rows and Presses

By cbroccoli | 27/12/2024 - 08:57 |01/01/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G

3 rounds of

6 x Strict Press @ same weight as last time
5 x Rear Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg

3 rounds for time

21 x Abmat Situps
18 x Dumbbell Deadlift @ 18kg per Hand
15 x Dumbbell Bent Rows
12 x Dumbbell Cleans
9 x Dumbbell Push Press
6 x Dumbbell Front Squats
3 x Handstand Pushups

Results: Used 125lbs for the Strict Press. This time broke reps in 2nd and 3rd rounds only with a short 30 second rest 6-5.1-5.1. Metcon 16:27.

Search for:
About

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.
Calendar
June 2025

M T W T F S S

1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29

30

« May
Latest Updates
Tags
Air Squat Air Squats Assault Bike Back Squat Ball Slams Barbell Rows Battling Ropes Bench Press Bike Bottoms Up Carry Box Jumps Burpee Burpee/Pullup Burpee/T2B Burpee Box Jumps Burpees Clean Cleans Clusters Cossack Squat Curls Deadlift Deadlifts Devil Press Dip Dips Double Under Double Unders Dumbbell Cleans Dumbbell Press Dumbbell Rows Dumbbell Snatch Dumbbell Squats Dumbbell Thrusters Dumbbel Row Dumbell Press Dumbell Rows Farmer Carry Farmers Carry Frog Stand Front Squat GHD Situps Glute Bridge Goblet Squats Good Mornings Halos Handstand Handstand Hold Handstand Plate Walks Hand Stand Pushups Handstand Pushups Handstands Handstand Walk Hanging Cleans Hanging Snatch Hip Thrusts Hollow Hold Hollow Rocks Jerk Kettl Kettlebell Cleans Kettlebell Press Kettlebell Snatch Kettlebell Swings Kettlebell Thrusters Kickstand Squat Kneel-Stand Knees to Elbow Knee Tucks L-Hang L-Sit Landmine Rows Lunges Man Makers Mountain Climbers Muscle Up Muscle Ups Overhead Lunge Overhead Squat Overhead Squats Pike Lift Pistol Squats Plank Planks Power Clean Power Cleans Power Snatch Prowler Sled Push Pullups Push Press Pushup Pushups Renegade Rows Reverse Lunges Reverse Rows Ring Dips Rollouts Row Run Run 1 Mile Run 3k Run 5k Russian Twist Sandbag Cleans Sandbag G2OH Sandbag G2S Sandbag Over the Shoulder Sandbag Thrusters Shoulder Taps Side Plank Single Leg Deadlift Situps SkiErg Skin the Cat Snatch Split Squat Split Squats Squat Squat Cleans Squats Squat Snatch Step Up Strict Press Strict Pullups Sumo Deadlift Sumo Deadlift Highpull Superman Superman Hold Superman Rocks Thruster Thrusters Toes to Bar Toe Touches TRX Atomic Pushup TRX Atomic Pushups TRX Knee Tucks TRX Pike Press TRX Pushup TRX Revere Rows TRX Reverse Rows TRX Tricep Extensions Turkish Getups Upright Rows V-Ups Waiter Carry Wall Balls Wall Walk Wall Walks Weighed Pullups Weighted Dip Weighted Pullup Windmills Windshield Wipers

My Runs…

Running Log powered by RunningAHEAD
Meta