Row – Page 5 – Fitness Managed

OLY Power Complex then Row

By cbroccoli | 12/11/2024 - 05:34 |13/11/2024 Heavy Weights, Medium (< 15 min), Task Based, Triplet, W

CF Mainsite WOD from 18. Oct… for time

9 x Deadlifts @ 245lbs/110kg
15 x Front Squats @ 155lbs/70kg
21 x Power Clean and Press @ 125lbs/57kg

Guidance on this WOD was to pick weights so that you can do the Deadlifts unbroken, Front Squats in less than 3 sets and the C&P in under 4 minutes.

Then finisher… AMRAP in 8 minutes of 30 seconds on/30 seconds off of

Row for Calories

Results: Metcon 14:33, including time to change weight. Deadlifts unbroken, Front Squats 2 rounds (8/7), C&P 8 minutes :(. Finisher 74 cal.

Row and Back Squats

By cbroccoli | 05/11/2024 - 07:51 |05/11/2024 Couplet, M-W, Medium (< 15 min), Medium Weights, Task Based

CF New England’s “Outkast” WOD, for time

30-24-18-12-6 Calorie Row
15-12-9-6-3 Back Squats @ 135lbs/60kg

Then as finsher, one 4 minute, 20/10 Tabatta alternating between (4 sets of each)

Pike Lift over KB
Russian Tiwst @ 16kg

Results: Metcon 13:00.

Sumo Deadlifts the KBS and HSPU

By cbroccoli | 29/10/2024 - 06:58 |29/10/2024 Core, Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G-M

3 rounds of

8 x Sumo Deadlift @ 185lbs/85kg

Then for time

10 x Kettlebell Swings @ 24kg
2 x Handstand Pushup
Row 10 Calories
15 x Kettlebell Swings
4 x Handstand Pushups
Row 15 Calories
25 x Kettlebell Swings
6 x Handstand Pushups
Row 25 Calories
50 x Kettlebell Swings
8 x Handstand Pushups
Row 50 Calories

Then 3 rounds of

10 x Pike Lift over a Kettlebell (over and back = 1 rep)
10 Second Pike Hold above the KB
Rest 1 minute

Results: Metcon 14:25.

Bike, Row, T2B, Cleans and Presses

By cbroccoli | 22/10/2024 - 20:09 |24/10/2024 Chipper, Long (< 20 min), Medium Weights, Time Based, W-G-M

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Inspired by Crossfit New England’s Absolute Zero WOD…

AMRAP in 3 minutes

1000m Bike
Max Toes to Bar

Immediately followed by AMRAP in 3 minutes

1000m Bike
Max Dumbbell Hang Power Clean @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

500m Row
Max T2B

Immediately followed by AMRAP in 3 minutes

500m Row
Max DB Strict Press @ 16kg

Rest 3 minutes then AMRAP in 3 minutes

1000m Bike
Max T2B

Immediately followed by AMRAP in 3 minutes

1000m Bike
Max DB Hang Power Clean @ 16kg

Results: Metcon 17-18/11-16/16-14.

Cleans, S2OH and Row

By cbroccoli | 15/10/2024 - 05:33 |16/10/2024 Light Weights, M-W, Triplet, Very Long (>20 min)

Repeat of a workout from Crossfit Invictus which we did on April 15, 2016.

Every 4 minutes, for 32 minutes (8 sets)

5 x Power Cleans (43kg/95lbs)
10 x Shoulder to Overhead (43kg/95 lbs)
Row 250m

Results: Not as hard as we made it sound last time, had almost 2 minutes rest per round. Of course last week in Crossfit I did 4 rounds of 10 x Strict Press @ 40kg so maybe that helped.

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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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