Row – Fitness Managed

Row, Burpees and KB Snatch

By cbroccoli | 06/05/2025 - 07:48 |06/05/2025 Light Weights, Long (< 20 min), Task Based, Triplet, W-G-M

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Cash in

Row 50 Calories

Then the Street Parking workout from April 30… 50 rounds for time

1 x Burpee plus Single Kettlebell Snatch Left Arm @ 16kg
1 x Burpess plus Single Kettlebell Snatch Right Arm

Cash out

Row 50 calories

Results: Each Row took around 3:30 at a moderate pace. Mercon 15:32. 16kg was light enough to keep moving without slowing down but not very challenging.

Back Squats, Pullups and V-Ups then DB Thrusters, Devil Press and Row

By cbroccoli | 25/04/2025 - 17:18 |26/04/2025 Chipper, Full Body, Medium (< 15 min), Time Based, W-G-M

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Workout from Friday at CF Interlaken…

5 rounds of

10 x Back Squat
10 x Strict Pullups
20 x Alternating Single Let V-Ups (total, 10 per side)

Then for total Calories Rowed, AMRAP in 12 minutes

8 x DB Thrusters @ 12.5kg
3 x Devil Press
20 x Supermans
Row 1 minute
Rest 20 seconds

Results: Used 170kg for the Back Squats. Metcon was a team workout with 4 people, so did not keep count.

Power Clean Complex then Row

By cbroccoli | 17/04/2025 - 07:30 |17/04/2025 M, Medium (< 15 min), Singlet, Task Based, Upper Body/Arms

7 rounds of the following complex increasing weight per round

2 x High Hang Power Clean
2 x Hang Power Clean
2 x Power Clean

Then for time

Row 1k
Rest 2 mimutes
Row 750m
Rest 2 minutes
Row 500m
Rest 2 minutes
Row 250m

Results: Complex 80-95-105-115-120-125-130lbs/59kg. 3:52-3:04-2:02-0:59. 16:00 or so with rests.

Front Squats and DB Rows then Row and OH Reverse Lunges

By cbroccoli | 09/04/2025 - 07:14 |09/04/2025 Couplet, Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Task Based, Time Based

5 rounds

10 x Front Squats increase weight per round
Rest 30 seconds
10 x Dumbbell Rows @ 20kg per Hand
Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

Row 500m
Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

? x Sandbag Overhead Reverse Lunges
Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

Back Squats then Row, Step Ups, V-Ups and Bent Rows

By cbroccoli | 26/03/2025 - 05:55 |27/03/2025 Chipper, Light Weights, Lower Body/Legs, Task Based, Very Long (>20 min), W-G-M

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5 rounds, work up to a heavy

10 x Back Squats

Then, based on the Crossfit Mainsite WOD from March 21, for time

1000m Row
30 x Box Step Ups @ 14kg per hand (total, 15 per leg)
20 x Dumbbell Bent Rows @ 14kg per hand
10 x V-Ups
1000m Row
10 x V-Ups
20 x Dumbbell Bent Rows
30 x Box Step Ups
1000m Row

Results: Back Squats 95-135-155-175-185lbs/84kg. Metcon 22:41. 1000m Row in approx. 4:00-4:30-4:30.

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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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