My CrossFit Log

[blackdogdeek]

20140403 -

open wod 14.5:

21-18-15-12-9-6-3 rep rounds for time of:

thrusters 95#
over-the-bar burpees

time: 21:53

 

[blackdogdeek]

20140407 -

wod:

every minute on the minute for 30 minutes:

1st minute: 5 hang power snatch 95#
2nd minute: 10 pullups
3rd minute: 15 situps
repeat

 

[blackdogdeek]

20140408 -

wod:

as many rounds as possible in 20 minutes of:

5 clean & jerk 95#
20 pushups

total: 7+2

 

[blackdogdeek]

20140409 -

strength:

1RM deadlift

max: 315#

wod:

10 rounds for time of:

8 toes to bar
10 overhead lunges 45# (5 each leg)
100m run

time: 16:38

 

[blackdogdeek]

20140410 -

18 minute ascending ladder of:

sumo deadlift high pull 95#
ring dips
burpees

total: 9+16

 

[blackdogdeek]

20140411 -

strength:

front squat 3x5

max: 185#

wod:

4 rounds for time of:

10 power snatch 75#
20 box jump 24"
50 double unders

time: 18:27

 

[blackdogdeek]

20140412 -

wod:

60 overhead squat 75#
50 pullups
40 pushups
30 russian kettle bell swings 24kg
20 burpees
1 mile run

time: 24:24 (13:45 before 1 mile run)

 

[blackdogdeek]

20140414 -

strength:

7x1 squat

max: 285#

wod:

max reps push jerk 115# in 5 minutes
1 minute rest
max reps hang power clean 115# in 4 minutes
1 minute rest
max reps air squat in 3 minutes

total: 51-36-128

 

[blackdogdeek]

20140415 -

strength:

3x5 bench

max: 155#

wod:

4 rounds for max cumulative reps of each:

2 minutes of double unders
1 minute of burpees
1 minute of situps
1 minute rest

totals: 206-65-103

 

[blackdogdeek]

20140416 -

5 rounds for time of:

5 bear complex 95#
10 pullups
400m run

time: 25:08

 

[blackdogdeek]

20140417 -

wod:

21-18-15-12-9-6-3 rep rounds for time of:

deadlift 185#
ring dips

time: 12:22

 

[blackdogdeek]

20140418 -

Strength:

7x1 power clean

Max: 175#

Wod:

3 rounds for time of:

25 wall balls 20#
20 Russian kettle bell swings 24kg
15 knees to elbows

Time: 11:04

 

[blackdogdeek]

20140419 -

30 minute ascending rep ladder of:

power snatch 95#
pushups

100m run each round

total: 14+8

 

[blackdogdeek]

20140421 -

strength:

7x1 snatch

max: 115#

wod:

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

pullups
kettle bell swing 24kg

20 double unders each round

time: 15:09

 

[blackdogdeek]

20140422 -

strength:

3x5 press

max: 105#

wod:

3 rounds for time of:

25 pushups
25 box jumps 24"
400m run

time: 13:31

 

[blackdogdeek]

20140423 -

wod:

every minute on the minute for 30 minutes:

1st minute: 5 deadlift 225#
2nd minute: 10 overhead lunges 45#
3rd minute: 15 situps
etc.

 

[blackdogdeek]

20140424 -

wod:

20 minute climbing ladder (3-6-9-12-...-n rep rounds) of:

burpees
chin ups

total: 21+18

 

[blackdogdeek]

20140425 -

strength:

7x1 clean and jerk

max: 165#

wod:

4 rounds for time of:

10 sumo deadlift high pull 95#
12 ring dips
200m run

time: 9:58

 

[blackdogdeek]

20140426 -

wod:

21-18-15-12-9-6-3 rep rounds for time of:

power clean 135#
wall ball 20#

time: ~20 (I forgot to check the clock and the board afterward)

 

[blackdogdeek]

20140428 -

strength:

deadlift 3x5 275#

wod:

4 rounds of:

In 5 minutes do:

400m run

then in remaining time do as many rounds as possible of the complex:

1 power snatch 75#
1 hang power snatch 75#
1 overhead squat 75#

total: 36

 

[blackdogdeek]

20140429 -

strength:

7x3 front squat

max: 205#

wod:

as many rounds as possible in 12 minutes of:

10 hang power clean 115#
30 double unders

total: 6+14

 

[blackdogdeek]

20140430 -

strength:

4 rounds of max strict chinups

total: 32

wod:

21-18-15-12-9-6-3 rep rounds for time of:

russian kettle bell swings 24kg
box jumps 24"
pushups

time: 9:30

 

[blackdogdeek]

20140502 -

strength:

7x3 push jerk

max: 155#

wod:

15 minute ascending ladder of:

sumo deadlift high pull 95#
toes to bar

total: 12+16

 

[blackdogdeek]

20140503 -

wod:

800m run

then 5 rounds of:

10 pullups
10 thrusters 95#
10 lateral barbell jump burpees

then:

800m run

time: 25:40

 

[blackdogdeek]

20140505 -

strength:

7x1 hang squat snatch

max: 115#

wod:

as many rounds as possible in 20 minutes of:

10 pushups
100m run
10 air squats
100m run

total: 10+1st 100m run