Burpees – Page 36 – Fitness Managed

Weighted Pullups and Dips then Omar Hero WOD (scaled)

By cbroccoli | 01/02/2018 - 15:28 |01/02/2018 Body Weight, M, Medium (< 15 min)

EMOM for 10 minutes

Even minute: 3 x Weighted Pullups @ 30lbs
Odd minute: 3 x Weighted Ring Dips @ 30lbs

Then the Omar Hero WOD, for time

10 x Thrusters @ 75lbs (Rx is 95lbs)
15 x Burpees
20 x Thrusters
25 x Burpees
30 x Thrusters
35 x Burpees

Results: Metcon 11:20… as you probably can guess it was not an easy WOD… just keep breathing!

Bench Press then Box Jumps, Thrusters, T2B, Overhead Hold and Burpees

By cbroccoli | 23/01/2018 - 15:05 |24/01/2018 Body Weight, Chipper, M-G, Task Based, Very Long (>20 min)

Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

3 x Bench Press

Final 2 rounds…

Max unbroken reps Dynamic Pushups (Bozu, Plate Pushups, etc.)

Then repeat of the Jan 2 workout. Three rounds for time (CF Invictus workout from December 30)

10 x Box Jumps
15 x Thrusters @ 75lbs
20 x Toes to Bar
3 Minute Dumbbell Overhead Hold @ 12kg per hand (do 3 burpees every time you need to put the dumbbells down)

Results: Bench 135-165-185-195-205 (new 3RM). 22 and 17 plate pushups with 6cm plates. Metcon 21:18. Really hard workout when done right!

Rowing Lumberjack 20

By cbroccoli | 22/01/2018 - 07:11 |21/12/2018 Body Weight, Chipper, Task Based, Very Long (>20 min), W-G-M

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The standard Lumberjack 20 calls for a 400m run instead of rowing.

For time:

20 x Deadlifts @ 165lbs/75kg
Row 500 meters
20 x Kettlebell Swings
Row 500 meters
20 x Front Squats @ 115lbs
Row 500 meters
20 x Burpees
Row 500 meters
20 x Pullups
Row 500 meters
20 x Box Jumps
Row 500 meters
20 x Dumbbell Squat Cleans @ 12kg per hand
Row 500 meters

Results: Nice long stamina workout to get the week started…. 33:18.

Barbell Rows and Situps then “Three Wise Men”

By cbroccoli | 20/01/2018 - 19:45 |20/01/2018 Chipper, M-W, Medium (< 15 min), Time Based

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EMOM for 12 minutes (6 rounds of each) alternate

Station 1 – 6 x Barbell Rows @ 125lbs
Station 2 – 10 x Weighted Situps with feet anchored @ 16kg

Then “Three Wise Men” hero WOD

AMRAP in 4 minutes

5 x Hang Power Snatch @ 80lbs
10 x Burpees

Rest 2 minutes then AMRAP in 4 minutes

10 x Power Cleans @ 95lbs
20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes

15 x Box Jump Overs
30 x Wall Balls/Sandbag Thrusters

Results: For the three AMRAPs – 54 reps (3 rounds plus 9 reps) / 46 reps (1 round plus 16 reps) / 68 reps (1 round plus 23 reps).

Snatches then Snatches and Burpees (Games workout 13.1)

By cbroccoli | 11/01/2018 - 13:07 |07/07/2018 Couplet, Long (< 20 min), M-W, Medium Weights, Time Based

Every 2 minutes for 12 minutes

1 x Hang Power Snatch
1 x Power Snatch

AMRAP in 17 Minutes

40 x Burpees
30 x Power Snatches @ 45lbs
30 x Burpees
30 x Power Snatches @ 75lbs
20 x Burpees
30 x Power Snatches @ 100lbs
10 x Burpees
Max reps Power Snatches @ 120lbs

Results: Snatches 65-75-80-95-95-95. Metcon 162 reps (stopped at 12 snatches at 100lbs).

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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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