Burpees – Page 2 – Fitness Managed

Cleans, S2OH and Burpees

By cbroccoli | 08/04/2025 - 07:15 |08/04/2025 M-W, Medium (< 15 min), Medium Weights, Task Based, Triplet

A shortened version of Street Parking’s Vault WOD from April 6 (full version is 10 rounds but I time capped it at 15 minutes)…

For time

1 x Squat Clean @ 95lbs/43kg
1 x Shoulder to Overhead
1 x Burpee
2 x Squat Clean
2 x S2OH
2 x Burpees
3 x Squat Clean
…
8 x Squat Clean
8 x S2OH
8 x Burpees

Results: 14:57. Not feeling it today.

Back Squats then CF Open WOD 25.1

By cbroccoli | 03/03/2025 - 20:28 |04/03/2025 Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Time Based, Triplet

3 rounds of

5 x Back Squats @ 97% of 5RM

Then the Crossfit Open workout 25.1 for 55-59 age group…

AMRAP in 15 minutes of

3 x Burpees (Rx is lateral over the DB)
3 x Single Dumbbell Hang Clean and Press @ 14kg (Rx is 15kg)
10 x Lunges (Rx is 2 x 4.5m walking)
6 x Burpees
6 x Single Dumbbell Hang Clean and Press
10 x Lunges
9 x Burpees
9 x Single Dumbbell Hand Clean and Press
10 x Lunges
etc. adding 3 to the Burpees and Clean and Press until time is up

Alternate hands on the Clean and Press as desired (alternate per rep, do sets of 3 then alternate, etc.)

Results: Used 210lbs/95kg for the Back Squats. Metcon 7 rounds plus 22 reps (260 reps).

Front Squats and L-Sits then Wall Balls and Burpees

By cbroccoli | 14/02/2025 - 14:52 |14/02/2025 Body Weight, Couplet, Lower Body/Legs, M, Medium (< 15 min), Task Based

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Crossfit Interlaken WOD from today…

3 rounds of

8 x Front Squats
30 second L-Sit

Then for time, 21-18-15-12-9-6-3

Wall Balls
Burpees

Results: Used 70kg for the Front Squats. Metcon 14:40.

Deadlifts and Pullups then Box Jumps, Burpees and DB C&P

By cbroccoli | 07/02/2025 - 13:06 |07/02/2025 Body Weight, Full Body, Medium (< 15 min), Task Based, Triplet, W-G-M

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5 rounds

3 x Deficit Deadlifts @ heavier than last time
6 x Strict Pullups

Then 3 rounds per arm/leg, perform all reps with one arm/leg then switch to the other. Rest 1 min between rounds.

10 x Single Kettlebell Kickstand Deadlift @ 24kg
3 x Single Arm Bent Row @ 24kg

Then 5 rounds for time

10 x Box Jumps
10 x Burpees
10 x Dumbbell Hang Clean and Press @ 14kg per hand

Results: Deadlifts @ 240lbs/110kg. Metcon 11:56.

Deficit Deadlifts then Kettlebell Swings, Burpees and Step Ups

By cbroccoli | 22/01/2025 - 06:51 |25/01/2025 Chipper, Core, Light Weights, Long (< 20 min), M-G, Tabata

3 rounds of

5 x Deficit Deadlifts @ 95% of 5RM from last time

Then for total reps, 30 seconds on/30 seconds off for 20 minutes, rotate through each of the following (5 rounds of each)

Kettlebell Swings @ 32kg
Burpees
Dumbbell Step Ups @ 14kg per hand
Situps

Results: Used 220lbs/100kg for the Deadlifts. Metcon 252 reps, got fun once I set the target of 50 reps per round.

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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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