Burpee – Fitness Managed

Power Snatch, Thrusters and Burpees

By cbroccoli | 14/01/2025 - 17:52 |15/01/2025 M-W, Medium (< 15 min), Medium Weights, Time Based, Triplet

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Street Parking Vault WOD from Jan 5.

AMRAP in 13 minutes for total Bupees…

Buy in: 3 rounds of

20 x Power Snatch @ 65lbs
20 x Thrusters @ 65lbs

Then in remaining time

Max Burpees

Results: Guidance on this WOD was to finish the buy-in in 7 minutes and shoot for 60 Burpees… hahaha. I finished the buy-in in 12 minutes and got 11 Burpees. I started with 75lbs/34kg for the first round, then dropped to 65lbs/30kg in the last two.

Overhead Lunges, DB Cleans, DB Presses and Burpees

By cbroccoli | 07/01/2025 - 07:11 |08/01/2025 Chipper, Heavy Weights, M-W, Very Long (>20 min)

Streetparking’s WOD from 16 December…

For time to complete all 3 parts…

100 x Alternating Overhead Lunges with Single Dumbbell in both hands (or walking Lunges if you have the space) @ 18kg (total, 50 per leg)

Immediately followed by 10 rounds of

8 x DB Power Cleans @ 18kg
6 x DB Push Jerks @ 18kg
4 x Burpees

Immediately followed by

100 x Alternating Overhead Lunges with Single Dumbbell in both hands (or 100m walking Lunges if you have the space) @ 18kg

Results: 29:54. Was shooting for under 30 so just barely made it. Super hard!

Bench Press and DB Rows then Burpees and Sandbag Thrusters

By cbroccoli | 06/12/2024 - 19:11 |08/12/2024 Couplet, Light Weights, M, Medium (< 15 min), Time Based, Upper Body/Arms

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4 rounds

4 x Bench Press @ 5-10lbs heavier than last time

Then 3 rounds

Max Incline Dumbbell Bench Press @ 20kg per hand
Rest 30 seconds
Max Dumbbell Rows @ 20kg per hand
Rest 2 minutes

Then AMRAP in 15 minutes

25 x Burpees
25 x Sandbag Thrusters @ 20kg (Wall Balls @ 10kg)

Results: Used 185lbs for the Bench Press. Ended up doing 3 + 1. Part 2 18/20-15/20-14/20. Metcon 3 rounds plus 21 reps.

Burpees, Power Snatch and OH Lunges

By cbroccoli | 19/06/2024 - 16:20 |23/06/2024 M-W, Medium (< 15 min), Medium Weights, Time Based, Triplet

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Kind of a mashup between a Streetparking Vault WOD and a Crossfit main site WOD.

5 rounds of AMRAP in 2 minutes, rest 2 minutes between rounds

10 x Hang Power Snatch @ 65lbs/30kg
10 x Burpees
Max Overhead Lunges @ 20kg (plate or dumbbell)

Results: Total Luges (l+r) 18-18-16-16-12.

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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