My CrossFit Log

[blackdogdeek]

20140811 -

conditioning:

for time:

400m run
50 air squats
40 pushups
30 pullups
20 burpees
10 power cleans 155#
400m run
25 air squats
20 pushups
15 pullups
10 burpees
5 power cleans 155#
400m run

time: 22:55

 

[blackdogdeek]

20140812 -

strength:

7x1 push jerk

max: 205#

conditioning:

as many rounds as possible in 20 minutes of:

7 push press 115#
7 toes to bar
25 double unders

total: 8+7

 

[blackdogdeek]

20140813 -

strength:

5x3 hang power snatch

max: 105#

conditioning:

10 minute ascending ladder (1 rep round, 2 rep round, ...) of:

deadlift 225#
ring dips

total: 10+1

 

[blackdogdeek]

20140814 -

strength:

7x3 squat

max: 275#

conditioning:

5 rounds for time of:

10 hang power clean 115#
10 ring rows

time: 8:29

 

[blackdogdeek]

20140815 -

conditioning:

50 thrusters 95#
75 kettle bell swings 24kg
100 box jumps 24"

time: 18:52

 

[blackdogdeek]

20140818 -

strength:

7x1 snatch

max: 115#

conditioning:

30-20-10 rep rounds for time of:

wall balls 20#
kettle bell swings 24kg

100 double-unders (200 singles) after each round

time: 17:04

 

[blackdogdeek]

20140819 -

strength:

1RM deadlift

max: 355#

conditioning:

for time:

52 chin ups
40 push jerk 135#
52 squats
40 hang power clean 135#
52 sit ups
40 deadlift 135#

time: 24:06

 

[blackdogdeek]

20140820 -

conditioning:

every minute on the minute for 10 minutes:

2 squat clean 165#

then:

1 mile run

then:

5 rounds of:

10 toes to bar
10 box jumps 24"

time: 25:58

 

[blackdogdeek]

20140821 -

conditioning:

10 rounds for time of:

5 burpees
7 ring dips
9 sumo deadlift high pull 95#

time: 19:53

 

[blackdogdeek]

20140822 -

strength:

7x3 push press

max: 155#

conditioning:

as many rounds as possible in 12 minutes of:

3 power snatch 95#
3 power clean 95#
3 strict knees to elbows

total: 11+3

 

[blackdogdeek]

20140823 -

conditioning:

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

overhead squat 95#
pullups

time: 16:52

 

[blackdogdeek]

20140825 -

strength:

3x5 bench press

max: 175#

conditioning:

as many rounds as possible in 20 minutes of:

5 lateral burpee over barbell
10 deadlift 185#
200m run

total: 7

 

[blackdogdeek]

20140826 -

strength:

7x1 squat

max: 275#

conditioning:

15 minute ascending ladder of:

1 hang power snatch 95#
1 ring dip
10 double unders
2 hang power snatch 95#
2 ring dip
20 double unders
etc.

total: 7+9

 

[blackdogdeek]

20140827 -

conditioning:

as many rounds as possible in 30 minutes of:

30 push jerk 135#
30 pullups
30 situps

total: 3+17

 

[blackdogdeek]

20140828 -

conditioning:

every minute on the minute for 30 minutes of:

1st minute: 2x power clean 155#
2nd minute: 5x handstand pushups
3rd minute: 10 box jumps 24"
repeat

 

[blackdogdeek]

20140829 -

strength:

3x5 press

max: 125#

conditioning:

3 rounds for max burpees in 5 minutes with 1 minute rest between rounds and 5 kettlebell swings 24kg at the top of every minute (except the resting minute)

max: 153

 

[blackdogdeek]

20140830 -

conditioning:

10 rounds for time of:

2 squat clean 135#
2 hang power clean
10 toes to bar
14 pushups
200m run

time: 34:45

 

[blackdogdeek]

20140901 -

conditioning:

30-20-10 rep rounds for time of:

thrusters 95#
chest to bar pullups

time: 16:52?

 

[blackdogdeek]

20140902 -

strength:

3x5 deadlift

max: 275#

conditioning:

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

power clean 135#
pushups
situps

time: 10:24

 

[blackdogdeek]

20140903 -

strength:

7x1 push jerk

max: 175#

conditioning:

4 rounds for time of:

10 hang power snatch 95#
10 strict chin ups
400m run

time: 21:54

 

[blackdogdeek]

20140904 -

conditioning:

as many rounds as possible in 20 minutes of:

3 front squat 135# (clean from floor to start)
6 ring dips
60 single unders

total: 10+9

 

[blackdogdeek]

20140905 -

strength:

4x max weighted pushups 45#

max: 20-15-15-15

conditioning:

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

kettle bell swings 24kg

10 box jumps 24" after each round

time: 9:20

 

[blackdogdeek]

20140906 -

conditioning:

"nancy"

5 rounds for time of:

400m run
15 overhead squat 95#

time: 18:34

 

[blackdogdeek]

20140908 -

conditioning:

as many rounds as possible in 20 minutes of:

5 deadlift 225#
15 pushups
25 double-unders (50 singles)

total: 11+1

then:

5 rounds max situps in 1 minute w/ 1 minute rest between rounds

total: 123

 

[blackdogdeek]

20140909 -

strength:

7x1 front squat

max: 245#

conditioning:

every minute on the minute for 20 minutes:

odd minutes: 3 thrusters 115#
even minutes: 10 strict pullups