My CrossFit Log

[blackdogdeek]

20160617 -

buy-in:

rope climbs 2-4-6 alternating between partners
ring dips 12-16-20 broken up between partners

conditioning:

5 rounds for time of:

75 double unders
20 kettle bell swings 24kg
10 chest 2 bar pullups

time: 20:01

 

[blackdogdeek]

20160618 -

strength:

1RM front squat

max: 225#

conditioning:

"Rahoi"

12 AMRAP

12 box jumps 24"
6 thrusters 95#
6 bar facing burpees

total: 6+18

 

[blackdogdeek]

20160619 -

conditioning:

30 AMRAP partners

10 partner deadlifts 315# (rx-135#)

20 wall balls 20# (partner A does 10 then switches)
20 knees to elbows (partner B does 10 then switches)

100m run with a single 20# med ball switching as necessary between partners

20 overhead lunges 45# (partner A does 10 then switches)
20 hand release pushups (partner B does 10 then switches)

200m run with a single 20# med ball switching as necessary between partners

20 sumo deadlift high pulls 95# (partner A does 10 then switches)
20 sit ups (partner B does 10 then switches)

400m run with a single 20# med ball switching as necessary between partners

20 kettle bell swings 24kg (partner A does 10 then switches)
barbell overhead hold 95#

total: 2+130 (finished the 400m in the 3rd round)

 

[blackdogdeek]

20160620 -

buy-in:

complete 50 power snatch 95# in 10 minutes with 3 burpees at the top of every minute

time: 7:34

conditioning:

8 rounds for time of:

8 pendlay row 95#
6 overhead squat 95#
8 push press 95#
200m run

time: 19:11

 

[blackdogdeek]

20160621 -

strength:

5x squat 70%1RM
3x squat 80%1RM
1x squat 90%1RM

max: 225#

conditioning:

21-15-9 rep rounds for time of:

back squat 135#
handstand pushups

time: 11:23

 

[blackdogdeek]

20160622 -

strength:

10 EMOM

1 squat clean + 1 squat clean from above the knee + 1 squat clean from the high hang

max: 145#

conditioning:

15 AMRAP

5 power clean 135#
10 hand release pushups
15 kettle bell swings 24kg
20 double unders

total: 6+15

 

[blackdogdeek]

20160623 -

conditioning:

15 EMOM alternating between

5 deadlift 275#
12 wall balls 20#
6 burpee pullups

cash-out:

3 rounds for time of:

400m run
21 burpees

time: 9:43

 

[blackdogdeek]

20160624 -

strength:

5x3 bench

max: 185#

conditioning:

20 minute clock:

0-5 minutes:
3 rounds of:
10 floor press 105# (rx-20#)
10 pistols

5-10 minutes:
3 rounds of:
12 floor press 105# (rx-20#)
12 pistols

10-15 minutes:
3 rounds of:
14 floor press 105# (rx-20#)
14 pistols

15-20 minutes:
3 rounds of:
16 floor press 105# (rx-20#)
16 pistols

total: 1+16 in the last round

 

[blackdogdeek]

20160625 -

conditioning:

"Rahoi"

31 AMRAP

Partner A

8 thrusters 135# (rx-20#)
6 rope climbs
11 box jumps 24"

Partner B

400m with 45# plate

total: 5+12

 

[blackdogdeek]

20160627 -

strength:

1RM squat

max: 225# (275x)

conditioning:

5 rounds for time of:

3 hang power clean 135#
4 front squat 135#
5 bar facing burpees

time: 3:56

 

[blackdogdeek]

20160628 -

buy-in:

21-15-9 rep rounds for time of:

push press 95#
toes to bar

time: 3:15

conditioning:

15 AMRAP

10 deadlift 135#
5 push jerk 135#
20 russian twists 20#

total: 8+1

 

[blackdogdeek]

20160629 -

strength:

5 EMOM

1 squat snatch + 1 overhead squat + 1 snatch balance

max: 95#

1RM power snatch

max: 135#

conditioning:

7 AMRAP

7 muscle snatch 75#
7 box jumps 24"

total: 8+1

 

[blackdogdeek]

20160630 -

strength:

1RM bench

max: 195#

conditioning:

"Helen"

3 rounds for time of:

400m run
21 kettle bell swings 24kg
12 pullups

time: 9:12

 

[blackdogdeek]

20160701 -

strength:

2RM deadlift

max: 345#

conditioning:

27 EMOM alternating between:

2 deadlift 315#
8 hand release pushups
12 kettle bell thrusters 26# each hand

 

[blackdogdeek]

20160702 -

conditioning:

for time:

800m run
20 hang power cleans 95#
15 wall balls 20#
1 rope climb

400m run
15 hang power cleans 115#
15 wall balls 20#
1 rope climb

200m run
10 hang power cleans 135#
15 wall balls 20#
1 rope climb

100m run
5 hang power cleans 155#
15 wall balls 20#
1 rope climb

time: ?

 

[blackdogdeek]

20160704 -

conditioning:

"DT"

5 rounds for time of:

12 deadlift 135# (rx-20#)
9 hang power clean 135# (rx-20#)
6 push jerk 135# (rx-20#)

time: 13:18

 

[blackdogdeek]

20160705 -

buy-in:

tabata: hollow rocks, ring holds

conditioning:

5 rounds of 2 minutes each with 1 minute rest between rounds of:

6 burpees
100m run
max unbroken kettle bell swings 24kg in remaining time

total: 133

cash-out:

100 russian twists 20#

time: 1:09

 

[blackdogdeek]

20160706 -

strength:

overhead squat work up to heavy single

max: 155#

conditioning:

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

overhead squats 95#
pullups

time: 19:17

 

[blackdogdeek]

20160707 -

buy-in:

21-15-9 rep rounds of:

ring dips
sit ups

conditioning:

3 rounds for time of:

15 push jerk 135#
15 box jumps 24"
200m run

time: 9:20

 

[blackdogdeek]

20160708 -

skill:

handstand

conditioning:

12 AMRAP

6 front rack lunge 115#
6 handstand pushups
20 double unders

total: 5+1

cash-out:

death by (every 30 seconds) 2-for-1 wall balls 20#

total: 7

 

[blackdogdeek]

20160709 -

strength:

1RM power clean

max: 185#

conditioning:

"the chief"

5 rounds with 1 minute rest between rounds of:

3 AMRAP
3 power clean 135#
6 pushups
9 squats

total: 27

 

[blackdogdeek]

20160710 -

conditioning:

for time:

Both partners run 400m
accumulate 50 toes to bar while one partner holds a plank
Both partners run 400m
accumulate 50 deadlifts 185# while one partner holds chin above bar
Both partners run 400m
accumulate 50 box jump overs 24" while one partner holds bottom of a squat
Both partners run 400m
50 synchronized burpees

time: 22:52

cash-out: 50 med ball sit ups 20#

 

[blackdogdeek]

20160711 -

strength:

squat heavy single

max: 245#

conditioning:

15 minute ascending ladder of:

X bear complex 135# (increase by one each round)
10 ring dips (same each round)
100m run (same each round)

total: 5+2 complexes

 

[blackdogdeek]

20160712 -

skill:

bar muscle up progression

conditioning:

30 EMOM alternating between:

3 power snatch as heavy as possible (used 95#, ended on 105#)
3 bar muscle ups (used black and green + blue bands)
50 double unders

 

[blackdogdeek]

20160713 -

strength:

heavy single bench

max: 195#

conditioning:

4 rounds for max reps of:

1 minute of sumo deadlift high pull 75#
1 minute of hand release pushups
1 minute of pistols
1 minute rest

total: 280