My CrossFit Log

[blackdogdeek]

20140604 -

wod:

for 30 minutes on the minute:

1st minute: 5 power clean 155#
2nd minute: 20 pushups
3rd minute: 30 seconds of double-unders/single-unders
repeat
...
...

 

[blackdogdeek]

20140605 -

wod:

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

pullups
kettle bell swings 24kg

5 burpees after each round

time: 11:31

 

[blackdogdeek]

20140606 -

strength:

7x1 snatch

max: 115#

wod:

"Karen"

for time:

150 wallballs 20#

time: 11:26

 

[blackdogdeek]

20140607 -

wod:

for time:

400m run

then, 21-15-9 rep rounds of:

hang power cleans 125#
ring dips

then, 400m run

then, 21-15-9 rep rounds of:

push jerks 125#
situps

then, 400m run

time: 21:21

 

[blackdogdeek]

20140609 -

strength:

5x3 power cleans

max: 165#

wod:

as many rounds as possible in 15 minutes of:

6 handstand pushups
9 front squats 95#
14 russian twists 15#

total: 10+6

 

[blackdogdeek]

20140610 -

wod:

every minute on the minute for 20 minutes:

1st minute: 5 deadlift 225#
2nd minute: 10 burpees
3rd minute: 5 deadlift
4th minute: 10 burpees
...
...

then, 5 minute rest

then, max chin ups in 5 minutes

total: 40

 

[blackdogdeek]

20140611 -

wod:

30 minute ascending ladder:

1 cnj 135#
50 single unders
200m run
2 cnj 135#
50 single unders
200m run
3 cnj 135#
50 single unders
200m run
...
...

total: 9+3

 

[blackdogdeek]

20140612 -

wod:

tabata of (8 rounds):

sumo deadlift high pull 75#
hand release pushups
sit ups
air squats

totals: 90-103-73-146

 

[blackdogdeek]

20140613 -

strength:

7x3 hang power snatch

max: 115#

wod:

10-8-6-4-2-4-6-8-10 rep rounds for time of:

ring dips
kettle bell swings 24kg
box jumps 24"

time: 8:22

 

[blackdogdeek]

20140614 -

wod:

5 rounds for time of:

12 squat clean thrusters 95#
12 pullups
400m run

time: 30:47

 

[blackdogdeek]

20140616 -

strength:

4x10 squat

max: 185#

wod:

as many rounds as possible in 12 minutes of:

6 power snatch 95#
6 toes to bar

total: 9

 

[blackdogdeek]

20140617 -

strength:

5RM deadlift

max: 295#

wod:

as many rounds as possible in 5 minutes of:

7 power clean 135#
7 pushups

2 minutes rest, then as many rounds as possible in 5 minutes of:

7 wall balls 20#
7 pullups

2 minutes rest, then as many rounds as possible in 5 minutes of:

7 kettle bell swings 24kg
7 sit ups

totals: 5+2; 4+7; 7+7

 

[blackdogdeek]

20140618 -

wod:

10 rounds for time of:

5 push jerk 135#
100 single under
100m run

time: 29:31

 

[blackdogdeek]

20140619 -

wod:

death by sumo deadlift high pull 95#

max: 14

 

[blackdogdeek]

20140620 -

strength:

4x10 press

max: 95#

wod:

4 rounds for time of:

400m run
15 burpee box jumps 24"

time: 16:28

 

[blackdogdeek]

20140630 -

strength:

bench press 3x10

max: 165#

wod:

8 rounds for time of:

10 burpees
12 kettle bell swings 24kg
40 double unders (80 singles)

time: 24:22

 

[blackdogdeek]

20140701 -

strength:

5x3 power clean

max: 165#

wod:

4 rounds for time of:

400m run
10 power snatch 95#
12 chest to bar pullups (sub regular pullups)

time: 19:28

 

[blackdogdeek]

20140702 -

strength:

7x3 squat

max: 265#

wod:

as many rounds as possible in 15 minutes of:

10 ring dips
10 thrusters 75#
10 situps

total: 6+6

 

[blackdogdeek]

20140703 -

wod:

18 minute ascending ladder:

1 strict chinup
1 hang power clean & jerk 115#
10 double unders
2 strict chinup
2 hang power clean & jerk 115#
20 double unders
...

total: 6+11

 

[blackdogdeek]

20140704 -

wod:

every minute on the minute for 10 minutes:

5 front squat 135#

then, immediately after 10 minutes, as many rounds as possible in 10 minutes of:

5 burpees
7 knees to elbows

total: 10+1

 

[blackdogdeek]

20140705 -

wod:

for time:

6 rounds of

snatch complex 95#: 1 power snatch, 1 hang power snatch, 1 squat snatch
10 pullups
200m run

then, 10 rounds of:

12 deadlift 135#
12 pushups

time: 29:23

 

[blackdogdeek]

20140707 -

strength:

7x3 deadlift

max: 275#

conditioning:

in 12 minutes:

100 kettle bell swings 24kg

then, max box jumps 24" in remaining time

total: 106

 

[blackdogdeek]

20140708 -

wod:

for time:

43 single unders
43 muscle snatch 75#
43 single unders
43 chin ups
43 single unders
43 wall balls 20#
43 single unders
43 sit ups
43 single unders
43 sumo deadlift high pull 75#
43 single unders
43 pushups
43 single unders

time: 29:34

 

[blackdogdeek]

20140709 -

strength:

3x5 press

max: 115#

wod:

4 rounds for time of:

5 hang power clean 135#
10 burpees
400m run

time: 15:23

 

[blackdogdeek]

20140710 -

wod:

5 minutes for max reps of push press 115#
2 minutes rest
5 minutes for max reps of pullups
2 minutes rest
5 minutes for max reps of squat 115#

totals: 55-52-65