Row – Page 6 – Fitness Managed

Weighted Pullups and Pushups then Row

By cbroccoli | 24/11/2024 - 18:38 |25/11/2024 M, Singlet, Task Based, Upper Body/Arms, Very Long (>20 min)

Leave a comment

5 rounds of

5 x Weigthed Pullups @ 20kg (break into smaller sets if needed, for example 3.1.1)
8 x TRX Russian Pushups
Rest 2 minutes

Then for time

Bike 10k in a low Zone

Results: Bike took about 25 minutes.

KB Swings, Rows and Thrusters

By cbroccoli | 19/11/2024 - 05:18 |20/11/2024 Chipper, Light Weights, M-W, Task Based, Very Long (>20 min)

3 rounds for time

5 x Single Kettlebell Row Left Hand @ 20kg
10 x Single Kettlebell Swing Left
15 x Single Kettlebell Thruster Left
Row 400m
5 x Single Kettlebell Row Right Hand @ 20kg
10 x Single Kettlebell Swing Right
15 x Single Kettlebell Thruster Right
Row 400m

Results: 22:11.

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.

Search for:
About

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.
Calendar
June 2025

M T W T F S S

1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29

30

« May
Latest Updates
Tags
Air Squat Air Squats Assault Bike Back Squat Ball Slams Barbell Rows Battling Ropes Bench Press Bike Bottoms Up Carry Box Jumps Burpee Burpee/Pullup Burpee/T2B Burpee Box Jumps Burpees Clean Cleans Clusters Cossack Squat Curls Deadlift Deadlifts Devil Press Dip Dips Double Under Double Unders Dumbbell Cleans Dumbbell Press Dumbbell Rows Dumbbell Snatch Dumbbell Squats Dumbbell Thrusters Dumbbel Row Dumbell Press Dumbell Rows Farmer Carry Farmers Carry Frog Stand Front Squat GHD Situps Glute Bridge Goblet Squats Good Mornings Halos Handstand Handstand Hold Handstand Plate Walks Hand Stand Pushups Handstand Pushups Handstands Handstand Walk Hanging Cleans Hanging Snatch Hip Thrusts Hollow Hold Hollow Rocks Jerk Kettl Kettlebell Cleans Kettlebell Press Kettlebell Snatch Kettlebell Swings Kettlebell Thrusters Kickstand Squat Kneel-Stand Knees to Elbow Knee Tucks L-Hang L-Sit Landmine Rows Lunges Man Makers Mountain Climbers Muscle Up Muscle Ups Overhead Lunge Overhead Squat Overhead Squats Pike Lift Pistol Squats Plank Planks Power Clean Power Cleans Power Snatch Prowler Sled Push Pullups Push Press Pushup Pushups Renegade Rows Reverse Lunges Reverse Rows Ring Dips Rollouts Row Run Run 1 Mile Run 3k Run 5k Russian Twist Sandbag Cleans Sandbag G2OH Sandbag G2S Sandbag Over the Shoulder Sandbag Thrusters Shoulder Taps Side Plank Single Leg Deadlift Situps SkiErg Skin the Cat Snatch Split Squat Split Squats Squat Squat Cleans Squats Squat Snatch Step Up Strict Press Strict Pullups Sumo Deadlift Sumo Deadlift Highpull Superman Superman Hold Superman Rocks Thruster Thrusters Toes to Bar Toe Touches TRX Atomic Pushup TRX Atomic Pushups TRX Knee Tucks TRX Pike Press TRX Pushup TRX Revere Rows TRX Reverse Rows TRX Tricep Extensions Turkish Getups Upright Rows V-Ups Waiter Carry Wall Balls Wall Walk Wall Walks Weighed Pullups Weighted Dip Weighted Pullup Windmills Windshield Wipers

My Runs…

Running Log powered by RunningAHEAD
Meta