Row – Page 2 – Fitness Managed

Crossfit Open WOD 25.3

By cbroccoli | 18/03/2025 - 07:12 |19/03/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G-M

For time, 20 minute time cap…

3 x Wall Walks
50 calorie Row
3 x Wall Walks
25 x Deadlifts @ 83kg/185lbs
3 x Wall Walks
25 x Cleans @ 43kg/95lbs
3 x Wall Walks
25 x Snatches @ 29kg/65lbs
3 x Wall Walks
50 calorie Row

Results: Rx for 55-59 Masters is 5 x Half Wall Walk, which seemed dumb and overly complex so instead just did 3 full WW. Got up to 11 reps on the rower in the last round at the time cap. 22:26 to finish all reps including changing weights.

Row, V-Ups, Step Ups, Pushups and Ring Rows

By cbroccoli | 11/03/2025 - 05:54 |15/03/2025 Body Weight, Chipper, M-G, Task Based, Very Long (>20 min)

Inspired by the CF New Emgland WOD from Feb 22. Every 7:30 minutes for 4 rounds

Row 1000m
Round 1 – Max V-Ups
Round 2 – Max Weighted Box Step Ups @ 20kg
Round 3 – Max Pushups
Round 4 – Max Ring Rows

Start each round with the row, then max reps of whichever movement is shown for that round until the 8 minutes are up.

Results: 46-40-65-22. Used Sandbag on my back for the Step Ups.

Weighted Pullups then Row, HSPU and Burpee Pullups

By cbroccoli | 25/02/2025 - 19:13 |25/02/2025 Body Weight, Couplet, G, Long (< 20 min), Upper Body/Arms

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Inspired by the CF New England WOD from 24 Feb…

8 rounds

5 x Strict Pullups
3 x Strict Pullups @ 10kg
2 x Strict Pullups @ 20kg
1-1-1-1-1 x Strict Pullup @ 30kg

Then for time and total reps, including Buy In/Cash Out…

Buy In

Row 1000m

Then EMOM for 7 minutes

Minute 1 – 4 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 2 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 3 – 2 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 4 – 1 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 5 – 2- x Handstand Pushups plus Max Reps Burpee Pullups
Minute 6 – 3 x Handstand Pushups plus Max Reps Burpee Pullups
Minute 7 – 4 x Handstand Pushups plus Max Reps Burpee Pullups

Cash Out

Row 1000m

Results: Metcon 18:13 / 30 BPU.

Back Squats then Row and Front Squats

By cbroccoli | 23/02/2025 - 06:00 |02/03/2025 Couplet, Light Weights, Lower Body/Legs, M-W, Medium (< 15 min), Task Based

4 rounds of

5 x Back Squats @ 93% of 5RM

Then for time a modified version of CF New England’s WOD from Feb 14…

45 calorie Row
30 x Thrusters. @ 75lbs/34kg
30 calorie Row
20 x Thrusters
15 calorie Row
10 x Thrusters

Results: Used 200lbs/91kg for the Back Squats. Metcon 12:58.

Weighted Pullups then Row, T2B and more Pullups

By cbroccoli | 11/02/2025 - 19:43 |12/02/2025 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms

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8 rounds, rest 2 minutes between rounds (break reps if needed)

7 x Strict Pullups
5 x Strict Pullups @ 10kg
3 x Strict Pullups @ 20kg
1 x Strict Pullup @ 30kg
1 x Strict Pullup @ 30kg
3 x Strict Pullups @ 20kg
5 x Strict Pullups @ 10kg
7 x Strict Pullups

Then a variation on the CF New England WOD from Jan 28, for time (time cap 18 minutes)

250m Row
20 Toes to Bar
250m Row
20 Pullups
250m Row
20 Pullups
250m Row
20 Toes to Bar
250m Row

Results: Pullups were good, easier on the second half than on the first. Metcon 14:54.

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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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