My CrossFit Log

[blackdogdeek]

20160714 -

skill:

max height box jump

max: 45.375"

conditioning:

for time:

50 kettle bell swings 24kg
40 sit ups
30 wall balls 20#
20 hang power cleans 95#
10 push press 95#
800m run
10 push press 95#
20 hang power cleans 95#
30 wall balls 20#
40 sit ups
50 kettle bell swings 24kg

time: 22:49

 

[blackdogdeek]

20160715 -

buy-in:

400m run
rest for same length of time as 400m run
400m run
rest for same length of time as 400m run
200m run
rest for same length of time as 200m run
200m run
rest for same length of time as 200m run
100m run
rest for same length of time as 100m run
100m run

time: 12:00

conditioning:

for time:

25 deadlift 135#
15 box jumps 24"
20 deadlift 155#
15 box jumps 24"
15 deadlift 185#
15 box jumps 24"
10 deadlift 225#
15 box jumps 24"
5 deadlift 275#
15 box jumps 24"

time: 9:51

 

[blackdogdeek]

20160716 -

buy-in:

tabata:

russian twists 20#
slam balls 20#

conditioning:

for time:

100 double unders
2 chest 2 bar pullups
2 overhead squats 95#
80 du
4 c2b
4 ohs
60 du
6 c2b
6 ohs
40 du
8 c2b
8 ohs
20 du
10 c2b
10 ohs

time: 11:52

 

[blackdogdeek]

20160717 -

20 partner AMRAP

8 clean and jerk 165# (rx-20#)
12 lateral bar burpees
2 rope climbs
200m run both partners together

total: 6+8

cash-out:

30 v-ups
20 toes to bar
10 knees to elbows

time: 2:24

 

[blackdogdeek]

20160718 -

strength:

heavy front squat single

10 emom 80%

conditioning:

12 minute clock:

21-15-9 rep rounds of:

kettle bell swings 24kg
goblet squats 24kg
pushups

in remaining time:

AMRAP

25 pullups
25 situps
25 handstand pushups

total: 12 handstand pushups

 

[blackdogdeek]

20160719 -

conditioning:

1 mi run

5 minute rest

5 rounds for time of:
8 thrusters 95#
40 double unders

3 minute rest

3 minutes of max burpees to 6" target

times/totals: 7:21, 8:28, 38

 

[blackdogdeek]

20160720 -

volume:

10 EMOM

1 hang power snatch + 1 snatch

max: 115#

conditioning:

12 AMRAP

8 hang power snatch 95#
8 ring dips
100m run

total: 8

 

[blackdogdeek]

20160721 -

strength:

5x3 deadlift superset with 5 strict handstand pushups

max: 315#

conditioning:

5 rounds for time of:

8 deadlift 135# + 8 hang power clean 135# + 8 front rack lunges 135# + 1 minute rest

1 rope climb every time you drop the barbell before the rest

time: 16:40 (4 rope climbs)

 

[blackdogdeek]

20160722 -

conditioning:

for time:

3 rounds of:
15 push jerk 95#
15 ring rows
15 air squats

2 rounds of:
30 kettle bell swings 24kg
30 sit ups

1 round of:
45 burpee box jumps 24"

time: 16:30

cash-out:

1 minute for max reps of alternating sledge hammer strikes

total: 20

 

[blackdogdeek]

20160725 -

strength:

12 EMOM

1 snatch starting at 60% 1RM (75#)

max: 135#

conditioning:

"annie"

50-40-30-20-10 rep rounds for time of:

double unders
sit ups

time: 6:33

cash-out:

10 minutes to complete:

100m overhead walking lunge 45#
max pullups

max: 55

 

[blackdogdeek]

20160726 -

buy-in:

100 over unders w/ partner

time: 5:07

conditioning:

3 rounds for time of:

400m run
21 burpees
15 squat cleans 135#
9 handstand pushups

time: 24:46

 

[blackdogdeek]

20160727 -

strength:

4x max unbroken presses until failure right into push presses until failure right into push jerks until failure

score lowest numbered set

total: 16

conditioning:

12 minute ascending ladder:

2 kettle bell swings 24kg
2 hand release pushups
1 rope climb

4 kettle bell swings 24kg
4 hand release pushups
1 rope climb

8 kettle bell swings 24kg
8 hand release pushups
1 rope climb

double previous rounds swings and pushups
always 1 rope climb

max: 32+54

 

[blackdogdeek]

20160728 -

conditioning:

Five 4 minute rounds. You must complete the given number of rounds within 4 minutes to move on. Every 4 minute segment, the rounds increase by 1. If you fail to complete the given number of rounds, you immediately complete the penalty assigned to that round and all the subsequent punishments.

4 minutes to complete 1 round of:
8 deadlifts 195#
8 toes to bar
25 double unders

4 minutes to complete 2 rounds of:
8 deadlifts 195#
8 toes to bar
25 double unders

(Then 3 rounds, 4, 5)

Penalties:

Eliminated in round 1 = 100 burpees

Round 2 = 80 wall balls

Round 3 = 60 box jumps

Round 4 = 40 pull ups

Round 5 = 200m run <60s

*each new round must be started at the 4 minute mark. If you complete the given number of rounds before your 4 minutes is up, you rest until the next 4 minutes begins

total: 3 + 90; 20:43

 

[blackdogdeek]

20160729 -

strength:

bench heavy single

max: 195#

conditioning:

10 rounds for time of:

10 muscle snatch 75#
10 wall balls 20#

time: 18:06

 

[blackdogdeek]

20160730 -

conditioning:

for time:

1 suicide (100m, 200m, 400m)
20 clean and jerk 95#
10 pistols
1 rope climb
15 clean and jerk 115#
10 pistols
1 rope climb
10 clean and jerk 135#
10 pistols
1 rope climb
5 clean and jerk 155#
10 pistols
1 rope climb
1 suicide (100m, 200m, 400m)

time: 23:09

 

[blackdogdeek]

20160731 -

conditioning:

25 AMRAP

partner 1 - 400m run
partner 2 - AMRAP of 5 box jumps 24", 7 pushups, 9 situps
partner 3 - bear complex 115#

when partner 1 returns from run, he or she continues the box jump/pushup/situp AMRAP while partner 2 moves on to the bear complexes and partner 3 does the 400m run. Etc.

total (number of runs completed, AMRAPs completed, bear complexes completed): 87

 

[GasX]

looks like your gym is preparing you for 31 heroes...

 

[blackdogdeek]

Could be. They have been doing something where each coach programs a single month so I'm not sure if they collaborate on beyond the given month's programming.

 

[blackdogdeek]

20160802 -

strength:

10 EMOM

3 strict press @ 80% (105#)

conditioning:

3 rounds for time with 25 minute cap of:

20 dumbbell snatch 55# (10 each side)
20 knees to elbows
20 front rack lunges 95#
20 shoulder to overhead 95#
20 situps
perform 5 box jump overs 24" at the top of every minute

total: 2 + 40

 

[blackdogdeek]

20160803 -

skill:

4 rounds of:

1 minute of handstand walk/handstand/wall taps/wall walks/etc
1 minute of double unders
1 minute rest

conditioning:

8 rounds for time of:

3 bar muscle ups or 3 chest to bar pullups + 3 ring dips
8 pistols
4 power clean 165# (rx-20#)

time: 15:10

 

[blackdogdeek]

20160804 -

buy-in:

5 rounds for time of:

10 slam balls 20#
10 burpees

time: 5:03

conditioning:

12 AMRAP

100m run
20 hang squat snatch 95#

total: 2+1

cash-out:

every 30 seconds for 10 minutes:

1 deadlift starting from 135# and adding 10# continuing until failure or 335#

max: 335#

 

[blackdogdeek]

20160805 -

conditioning:

5 rounds for time of:

3 power clean + 3 push jerk complex at 135#
10 toes to bar
1 rope climb

time: 6:50

 

[blackdogdeek]

20160806 -

conditioning:

for time:

400m run
1 rope climb
200m run
2 rope climbs
100m run
3 rope climbs

12-9-6-3-3-6-9-12 rep rounds of:
wall balls 20#
power clean and jerk 135#

100m run
3 rope climbs
200m run
2 rope climbs
400m run
1 rope climb

time: 38:27

 

[blackdogdeek]

20160808 -

skill/volume:

16 EMOM

1 clean pull + 1 high hang clean pull + 1 power position hang clean + reset + 1 power clean
10 toe touches (controlled, starting from hollow position on floor)

max: 145#

conditioning:

for time:

200m run
15 power clean 135#
15 handstand pushups
400m run
12 power clean 145# (rx-10#)
12 hspu
800m run
9 power clean 155#(rx-30#)
9 hspu
400m run
6 power clean 165#(rx-40#)
6 hspu
200m run
3 power clean 185#(rx-40#)
3 hspu

time: 23:32

 

[blackdogdeek]

20160809 -

buy-in:

4 rounds of:

:30 ring holds
:30 rest
:30 knees to elbows
:30 rest
:30 air squats
:30 rest

conditioning:

12 AMRAP

25 double unders
12 kettle bell swings 24kg
10 hand release pushups

accumulate 3 total minutes of plank during the AMRAP

total: 7