My CrossFit Log

[blackdogdeek]

20140711 -

wod:

every minutes on the minute for 12 minutes:

2 squat clean 165#

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

10 overhead lunge 45# plate
10 toes to bar

total: 6+6

 

[blackdogdeek]

20140712 -

wod:

30 minute ascending ladder:

1 power snatch 95#
1 ring dip
1 burpee box jump 24"
200m run
2 power snatch 95#
2 ring dip
2 burpee box jump 24"
200m run
3 power snatch 95#
3 ring dip
3 burpee box jump 24"
200m run
..
..

total: 8+20

 

[blackdogdeek]

20140714 -

strength:

7x1 snatch

max: 125#

wod:

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

kettle bell swing 24kg
pushups
situps

time: 8:44

 

[blackdogdeek]

20140715 -

strength:

3x5 squat

max: 225#

conditioning:

as many rounds as possible in 15 minutes of:

5 push jerk 135#
7 pullups (c2b if possible)

total: 10

 

[blackdogdeek]

20140716 -

conditioning:

for time:

10-9-8-7-6-5-4-3-2-1 rep rounds of deadlift 225#
100-90-80-70-60-50-40-30-20-10 rep rounds of double unders (or 1.5x singles)

time: 24:01

 

[blackdogdeek]

20140717 -

4 rounds for time of:

20 wall balls 20#
20 box jumps 24"
400m run

time: 21:24

 

[blackdogdeek]

20140718 -

strength:

7x1 power clean

max: 180#

conditioning:

as many rounds as possible in 18 minutes of:

5 hang power clean 115#
5 burpees
100m run

total: 11+5

 

[blackdogdeek]

20140721 -

strength:

3x5 deadlift

max: 225#

conditioning:

"Helen"

3 rounds for time of:

400m run
21 kettle bell swings 24kg
12 pullups

time: 12:07

 

[blackdogdeek]

20140722 -

conditioning:

First:

every minute on the minute for 10 minutes:

3 push jerk 155#

Then:

1 mile run

Then:

5 rounds of:

5 power clean 155#
10 box jump 24"
15 pushups

total: 28:45

 

[blackdogdeek]

20140723 -

strength:

7x3 front squat

max: 205#

conditioning:

15 minute ascending ladder:

1 hang power snatch 95#
1 burpee
1 situp
2 hang power snatch 95#
2 burpee
2 situp
...

total: 10+1

 

[blackdogdeek]

20140724 -

conditioning:

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

wall balls 20#
ring dips
sumo deadlift high pull 95#

time: 15:44

 

[blackdogdeek]

20140725 -

conditioning:

as many rounds as possible in 29 minutes of:

7 thrusters 95#
25 double unders
14 knees to elbows

total: 8+5

 

[blackdogdeek]

20140726 -

conditioning:

10 minutes of:

Max power cleans in 30 seconds 115#
30 seconds rest

Then max hand release pushups in 5 minutes
Then max chin ups in 5 minutes

Totals: 84-82-26

 

[blackdogdeek]

20140728 -

strength:

bench 7x3

max: 185#

conditioning:

5 rounds for time of:

20 weighted sit-ups 25#
20 box jumps 24"

time: 12:39

 

[blackdogdeek]

20140729 -

conditioning:

every minute on the minute for 15 minutes:

1 power snatch 115#

then 4 rounds of:

400m run
25 kettle bell swings 24kg

then:

200 double unders

time: 40:??

 

[blackdogdeek]

20140730 -

strength:

1RM squat

max: 305#

conditioning:

for time:

39 power clean and jerk 135#
39 air squat
39 pushup
39 superman
39 pullup

time: 14:44

 

[blackdogdeek]

20140731 -

conditioning:

as many rounds as possible in 20 minutes of:

5 hang power snatch 85#
5 chin ups
5 burpees

total: 11+11

 

[blackdogdeek]

20140801 -

strength:

7x3 press

max: 125#

conditioning:

5 rounds for time of:

5 front squat 135#
7 ring dips
9 deadlift 135#
100m run

time: 9:38

 

[blackdogdeek]

20140802 -

conditioning:

3 rounds for max reps:

1 minute wall balls 20#
1 minute sit ups
1 minute push press 75#
1 minute double unders
1 minute sumo deadlift high pull 75#
1 minute rest

total: 346

 

[blackdogdeek]

20140804 -

strength:

5x3 hang power clean

max: 155#

conditioning:

as many rounds as possible in 20 minutes of:

1 bear complex 135#
5 pull up
100m run

total: 12+1

 

[blackdogdeek]

20140805 -

strength:

4x max weighted pushups 45#

total: 63

conditioning:

max wall balls 20# in 12 minutes
5 sumo deadlift high pull 95# at the top of every minute

total: 79

 

[blackdogdeek]

20140806 -

strength:

7x1 squat clean and push jerk

max: 195#

conditioning:

10 rounds for time of:

3 push jerk 135#
5 burpees
25 double unders

time: 16:42

 

[blackdogdeek]

20140807 -

strength:

3x5 deadlift

max: 275#

conditioning:

for time:

800m run
25 box jumps 24"
30 pushups
400m run
25 box jumps
30 pushups
200m run
25 box jumps
30 pushups

time: 18:45

 

[blackdogdeek]

20140808 -

strength:

7x1 front squat

max: 235#

conditioning:

21-15-9 rep rounds for time of:

power snatch 105#
chest 2 bar pullups

time: 16:26

 

[blackdogdeek]

20140809 -

conditioning:

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

over head squat 95#
ring dips
200m run (once after each round)

time: 23:09