My CrossFit Log

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B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160329 -

strength/volume:

10 EMOM

even: 5 touch and go power cleans
odd: 5 strict chin ups

max: 135#

conditioning:

4 rounds for max reps of:

40 seconds of double unders
20 seconds rest
40 seconds of hollow rocks
20 seconds rest
40 seconds of power cleans 115#
20 seconds rest

total: 328

cash-out:

400m run for time carrying 20# med ball

time: 1:37
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160330 -

volume:

8 EMOM

1 snatch pull + 1 high hang snatch pull + 1 power snatch

max: 115#

strength:

1RM power snatch

max: 125#

conditioning:

14 AMRAP

200m run
5 hspu
1 power snatch 105#

total: 7+1 hspu
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160331 -

strength:

7x3 back squat 2-second pause at the bottom

max: 225#

conditioning:

7 rounds for time of:

10 kettle bell swings 24kg
10 front rack lunges 95#

time: 8:09
 
GasX

GasX

Lifer
Feb 8, 2001
29,033
6
81
Those 2 second pauses always get you the next day. Add in the 70 lunges and you are going to feel like the new fish in lockup tomorrow...
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160401 -

strength/volume:

3RM hang power clean

max: 155#

conditioning:

6 minute cap (rx = partition as needed; rx+ = complete all reps of each movement before moving on):

40 wall balls 20#
40 toes to bar
4 rope climbs

90 seconds rest

4 minute cap:

30 wall balls 20#
30 toes to bar
3 rope climbs

60 second rest

2 minute cap:

20 wall balls 20#
20 toes to bar
2 rope climbs

totals: 83;42;23
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160402 -

conditioning:

partner wod for time with 25 minute cap:

120 double unders
15 synchronized burpees
50 power clean 95#
120 double unders
15 synchronized burpees
50 push jerk 95#
120 double unders
15 synchronized burpees
50 power clean and push jerk 95#
120 double unders
15 synchronized burpees

time: 22:38
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160404 -

strength/volume:

every 90 seconds for 12 minutes:

2 deadlift + 1 squat clean complex

max: 185#

conditioning:

12 ascending ladder:

2x hspu
2x front squat 95#
2x sit ups

total: 10+8
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160405 -

strength:

1RM push press

max: 175#

conditioning:

5 rounds for max reps of:

40 seconds wall balls 20#
20 seconds rest
40 seconds plank (counts as 1 rep)
20 seconds rest
40 seconds hang power clean 115#
20 seconds rest

total: 157
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160406 -

volume:

6 EMOM

25 double unders + 15 air squats

conditioning:

for time:

21 ohs 95#
1 rope climb
21 hrpu
15 ohs 105# (rx-10#)
1 rope climb
15 hrpu
9 ohs 115# (rx-20#)
1 rope climb
9 hrpu
6 ohs 125# (rx-30#)
1 rope climb
6 hrpu
3 ohs 135# (rx-50#)
1 rope climb
3 hrpu

time: 15:49
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160407 -

strength/volume:

4x max reps strict chinups

max: 15

conditioning:

for time:

25 burpees

6 rounds of: 8 ring dips + 10 russian twists 20# + 12 slam balls 20#

25 burpees

time: 10:09
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160408 -

strength:

5x5 bench press, 2 second pause at the bottom of each rep

max: 175#

conditioning:

14 minute ascending ladder of:

1 kettle bell 24kg complex of: 3 kb high pull + 3 goblet squat + 3 swings + 6 surrenders (3 each side)
200m run
2 kettle bell complex
200m run
3 ...
200m
...

total: 4
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160409 -

Strength: 15 Mins

8RM touch and go power clean

max: 155#

then in teams of 2
5-4-3-2-1 touch and go power cleans

conditioning: For time
2 rounds
50 Double unders
40 sit ups
30 Air squats
20 Pull ups
10 Hang Power cleans 115/75

time: 8:00
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160410 -

Buy-in (12 minute Cap):

400m run
10 Push Jerks 135#
400m run
8 push jerks 135#
200m run
6 push jerks 135#
200m run
4 push jerks 135#
100m run
2 push jerks 135#
100m run

time: 10:32

conditioning: Partner WOD (15 Min AMRAP)

”Pet Rock”

20 Box jumps
15 sit ups
10 toes to bar
5 Burpees

One partner runs 200m carrying med ball 20#, while other partner completes as many reps as possible
then switch, picking up where partner left off

total: 5
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160411 -

strength:

5RM squat

max: 225#

conditioning:

8 rounds for time of:

5 hspu
5 hang squat clean 135#

then, rest 2 minutes
then:

2 rounds max reps hspu

time: 15:28

hspu round 1: 1
hspu round 2: 5
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160412 -

strength/volume:

8x every 90 seconds:

5 touch and go deadlift as heavy as possible

max: 275#

conditioning:

12 amrap of:

25 double unders
10 kettle bell high pull 24kg
5 deadlift 135#
1 rope climb

total: 6+16
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160413 -

volume:

5 rounds of 3 minutes each of:

40 seconds max wall balls 20#
200m run
rest in remaining time

total: 83

conditioning:

10 AMRAP:

5 knees to elbows
10 kettle bell swings 24kg
100m run

total: 7
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160414 -

strength:

1RM snatch balance

max: 105#

conditioning:

14 minute ascending ladder of:

2x pistols
2x chest to bar pullups
1x squat snatch 95#

total: 5+20
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160415 -

conditioning:

for time:

800m run
25 hang power clean 115#
25 hand release pushups
25 box jumps 24"
600m run
20 hpc
20 hrpu
20 box jumps
400m run
15 hpc
15 hrpu
15 box jumps
200m run
10 hpc
10 hrpu
10 box jumps

time: 23:00
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160416 -

Starter: 8 minute cap

1 bear complex 135#
5 burpees
2 bear complexes
5 burpees
3 bear complexes
5 burpees
4 bear complexes
5 burpees
3 bear complexes
5 burpees
2 bear complexes
5 burpees
1 bear complex

total: 1 complex of the 2nd set of 3

conditioning:

12 minute amrap

25 dead lifts 115/75
50 double unders
25 push jerks 115/75
50 air squats

total: 2+25
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160417 -

Starter: 1 mile run for time

time: 7:31

conditioning:

Partner WOD 18 minute AMRAP

3 burpees
5 SDHP 95/65
30 double unders
5 SDHP 95/65
3 burpees

1 partner works to finish a single round at a time

Both partners must accumulate 4 minutes of plank holds

total: 11+18
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160418 -

strength: 8 min cap

6x5 hang squat clean 135#

conditioning:

4 rounds

:45 max effort box jumps
:15 rest
:45 max effort cal row
15 rest
:45 max effort sit ups
:15 rest
:45 max effort overhead lunges rx 45/25
:15 rest

90 seconds rest between rounds

total: 331
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160419 -

volume:

14 EMOM alternating between:

1 snatch grip deadlift with 2 second pause at the knees + 1 high snatch pull + 1 power snatch

12 v-situps

max: 125#

conditioning:

16 AMRAP

3 squat snatch 115# (rx-20#)
6 bar facing burpees
200m run

total: 6
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160420 -

volume:

4x max pullups, strict then kipping

total: 54 (21-11-11-11)

conditioning:

for time:

30 squat 115# (from the ground)
15 kettle bell swings 24kg
400m run
20 squat 135# (from the ground)
15 kettle bell swings 24kg
400m run
10 squat 155# (from the ground)
15 kettle bell swings 24kg
400m run
5 squat 185# (from the ground)
15 kettle bell swings 24kg
400m run

time: 21:01
 
B

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
20160421 -

strength:

1RM clean and jerk

max: 195#

conditioning:

2 minutes max reps handstand pushups
1 minute rest
5 AMRAP: 1 clean and jerk at 85% 1RM + 10 knees to elbows
1 minute rest
2 minutes max reps hspu
1 minute rest
5 AMRAP: 1 clean and jerk at 85% 1RM + 10 knees to elbows
1 minute rest
2 minutes max reps hspu

total: 35 hspu; 8 rounds
 
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