My CrossFit Log

[blackdogdeek]

20160521 -

conditioning:

"Barbara"

5 rounds for time of:

20 pullups
30 pushups
40 situps
50 air squats

rest 3 minutes between rounds

time: 32:28

 

[blackdogdeek]

20160523 -

strength/volume:

10 EMOM alternating between:

3 power clean
7 lateral bar burpees

10 EMOM alternating between:

1 power clean
7 lateral bar burpees

max: 195#

conditioning:

6 AMRAP:

10 wall balls 20#
15 situps

total: 6+3

 

[blackdogdeek]

20160524 -

volume:

5 minutes of:

partner A tire flip (10 then switch)
partner B accumulates kettle bell swings 24kg

1 minute rest

5 minutes of:

partner A row (20 cals then switch)
partner B accumulates kettle bell swings 24kg

1 minute rest

5 minutes of:

partner A sled push (6 @ 90# then switch)
partner B accumulates kettle bell swings 24kg

total swings: 240

conditioning:

21-15-9 rep rounds for time of:

box jump overs 24"
ring pushups

time: 2:17

 

[blackdogdeek]

20160525 -

skill:

6 EMOM alternating between:

30 seconds L-sit hold in rings + 30 seconds rest
30 seconds hollow rocks + 30 seconds rest

strength:

3x8 barbell row + 8 ring row superset with 3 second negative

max: 115#

conditioning:

12 AMRAP:

10 squat 135#
15 pullups
20 double unders

total: 4+25

 

[blackdogdeek]

20160526 -

skill:

5x2 snatch balance

max: 95#

volume:

8 EMOM

1 hang power snatch + 1 hang squat snatch

max: 105#

conditioning:

8 AMRAP

12 overhead lunges 95#
8 ring dips

total: 6+5

 

[blackdogdeek]

20160527 -

skill:

1RM Turkish get up (right/left)

max: 24kg

conditioning:

5 rounds for time of:

200m run
5 thrusters 105#
10 burpees
20 situps

time: 12:56

 

[blackdogdeek]

20160528 -

conditioning:

5 rounds for time of:

5 deadlift + 5 barbell row + 5 hang power clean all unbroken no putting down bar
400m run

time: 16:12

 

[blackdogdeek]

20160530 -

conditioning:

"Murph"

for time:

1mi run
100 pullups
200 pushups
300 air squats
1mi run

partition as necessary
20# vest

time: 55:17

 

[blackdogdeek]

20160531 -

strength:

7x1 power clean and push jerk

max: 165#

conditioning:

8 AMRAP

4 ground to overhead 135# (pc+pj)
8 kettle bell swings 24kg
16 russian twists 20# med ball

total: 5

 

[blackdogdeek]

20160601 -

strength:

10 EMOM

1 snatch high pull + 1 muscle snatch

max: 115#

conditioning:

5 rounds for total reps of:

45 seconds sumo deadlift high pull 95#
15 seconds rest
45 seconds muscle snatch 95#
15 seconds rest
45 seconds hang clean thrusters 95#
15 seconds rest
45 seconds knees to elbows
15 seconds rest

total: 182

 

[blackdogdeek]

20160602 -

buy-in:

8 minute tabata alternating between:

overhead squat with pvc
double unders
ring rows
pushups

conditioning:

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

push press 115#
weighted situps (20# med ball)

time: 11:17

2 minute rest

cash-out:

3 rounds for time of:

7 burpees to 6" target
20 russian twists 20# med ball

time: 1:57

 

[blackdogdeek]

20160603 -

strength:

3x5 back squat at 80%
then, 3x5 back squat at 60% superset with 8 box jumps

conditioning:

12 AMRAP

100m run
8 overhead squat 95#
1 rope climb
8 pistols

total: 5+run

 

[blackdogdeek]

20160604 -

skill:

kettle bell snatch

conditioning:

10 rounds for time of:

5 strict chinups
6 alternating kb snatches 24kg
7 goblet squats 24kg
8 ring dips
20 double unders

time: 20:21

 

[blackdogdeek]

20160605 -

conditioning:

24 AMRAP

Partner A: 50m farmer's walk 60# dumbbells

Partner B:

15 deadlift 135#
5 bar facing burpees
10 power clean 135#
5 bar facing burpees
5 thrusters 135#
5 bar facing burpees
10 hand release pushups
5 bar facing burpees
15 kettle bell swings 24kg

when partner A finishes, switch and continue where partner B left off

total: 260 reps

 

[blackdogdeek]

20160606 -

strength:

7x1 front squat

max: 225#

conditioning:

16 minute ascending ladder of:

2x front rack reverse lunges 95#
2x floor bench press 95#

total: 10+12 (finished the round of 20+12 reverse lunges)

 

[blackdogdeek]

20160607 -

conditioning:

30 EMOM alternating between:

3 power snatch 125# (rx-10#)
50 double unders
20 sit ups

 

[blackdogdeek]

20160608 -

strength:

5x5 snatch grip deadlift

max: 185#

conditioning:

for time:

30 shoulder to overhead 105#

then, 4 rounds of:
5 bar muscle ups (scaled to 5 c2b pullups + 5 ring dips)
5 sumo deadlift high pull 105#
400m run

then, 30 shoulder to overhead 105#

time: 14:47

 

[blackdogdeek]

20160609 -

strength:

bench 3-3-3-2-2-2-1-1-1

max: 185#

conditioning:

12 AMRAP

6 hspu
12 jumping alternating lunges
3 rope climbs

total: 4

 

[blackdogdeek]

20160610 -

buy-in:

9 AMRAP

3 wall balls 20#
3 pendlay rows 115#

total: 14+1

conditioning:

3 rounds for max reps:

1 minute burpees
1 minute weighted sit ups 45#
1 minute hand release pushups
1 minute box jumps 24"
1 minute kettle bell thrusters 24kg
1 minute 200m runs
1 minute row for calories

total: 166

 

[blackdogdeek]

20160611 -

conditioning:

"Badger"

3 rounds for time of:

30 squat clean 95#
30 pullups
800m run

time: 32:42

 

[blackdogdeek]

20160612 -

conditioning:

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

deadlift 185#
toes to bar
20 double unders after each round

time: 14:12

 

[blackdogdeek]

20160613 -

strength:

10x2 deadlift @80%
1x8 deadlift @50%

conditioning:

9 AMRAP

3 deadlift 225#
7 pushups
21 situps

total: 9+10

cash-out:

for time:

400m run
40 double unders
15 toes 2 bar
200m run
20 double unders
10 toes 2 bar
100m run
10 double unders
5 toes 2 bar

time: 5:33

 

[blackdogdeek]

20160614 -

strength:

4x4 bulgarian split squats

max: 75#

conditioning:

for time:

20 squat 95#
5 pullups
10 shoulder to overhead 95#
20 squat 115#
5 pullups
10 shoulder to overhead 115#
20 squat 125#
5 pullups
10 shoulder to overhead 125#
20 squat 135#
5 pullups
10 shoulder to overhead 135#

time: 10:41

 

[blackdogdeek]

20160615 -

buy-in:

tabata:

jumping goblet squats
bear crawl with tuck jump
single leg burpees
wall balls

strength:

5x3 clean and jerk

max: 155#

conditioning:

12 AMRAP

8 alternating kettle bell clean and jerk 24kg
7 ring pushups
6 pistols
200m run

total: 5

 

[blackdogdeek]

20160616 -

skill:

3x5 sotts press

max: 45#

conditioning:

20 EM2M

1 hang squat snatch + 1 squat snatch + 1 overhead squat 95#

cash-out:

death by 40m run

total: 8