My CrossFit Log

[blackdogdeek]

20160918 -

conditioning:

5 rounds for time of:

500m row
10 hang power clean 95#
5 handstand push ups

time: 20:21

 

[blackdogdeek]

20160919 -

strength:

bench press

2x8 @ 65%
1x5 @ 75%
3x2 @ 80%

conditioning:

10 rounds for time of:

3 push jerk 155# (rx-20#)
4 chin ups
5 wall balls 20#

time: 14:07

 

[blackdogdeek]

20160920 -

strength:

3x10 backsquat at 65% (135#)

conditioning:

burpee tabata

conditioning2:

"Diane"

21-15-9 rep rounds for time of:

deadlift 225#
handstand push ups

time: 10:55

 

[blackdogdeek]

20160921 -

skill:

muscle up

conditioning:

every 5 minutes for 25 minutes:

200m run
10 power clean 115#
8 pistols
6 chest to bar pullups or 3 bar muscle ups (I did bar muscle ups with the thickest band)

 

[blackdogdeek]

20160922 -

strength:

4x10 ring rows pause at top 3 second descent

conditioning:

4 rounds for max reps of:

1 minute double unders
1 minute sit ups
1 minute alternating dumbbell snatch 45#
1 minute jumping lunges
1 minute rest

total: 566

 

[blackdogdeek]

20160923 -

volume:

10 EMOM

1 power snatch + 1 overhead squat

max: 115#

conditioning:

14 minute ascending ladder of:

3X power snatch 85#
3X knees to elbows
3X burpee box jumps 24"

total: 15+6 (finished 5th round)

 

[blackdogdeek]

20160924 -

strength:

hang squat clean

max: 185#

conditioning:

for time:

10 Squat Cleans 115#
25 Pullups
8 Squat Cleans 135#
20 Pullups
6 Squat Cleans 155#
15 Pullups
4 Squat Cleans 185#
10 Pullups

time: 13:57

 

[blackdogdeek]

20160925 -

conditioning:

5 rounds for time of:

500m row
5 strict toes to bar
5 deadlift 275#
5 dragon flags
5 box jumps 31.5"

time: 24:09

 

[blackdogdeek]

20160926 -

skill:

snatch

conditioning:

17 AMRAP

30 double unders
15 power snatch 75#
5 ring dips

total: 6+39

 

[blackdogdeek]

20160927 -

strength:

deadlift heavy double

max: 315#

conditioning:

Open WOD 13.2

10 AMRAP

5 shoulder to overhead 115#
10 deadlift 115#
15 box jumps 24"

total: 7+15 (225 reps)

 

[blackdogdeek]

20160928 -

skill:

handstand walks

conditioning:

4 rounds of:

1 minute max feet handstand walk
1 minute max russian twists 20#
1 minute max double kettle bell goblet squats 35# each
1 minute rest

total: 333

 

[blackdogdeek]

20160929 -

strength:

16 E2MOM

1 squat + 3 front squat

max: 165#

conditioning:

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

dumbbell thrusters 35#
burpees

time: 10:04

 

[blackdogdeek]

20160930 -

conditioning:

20 EMOM alternating between:

12 alternating one arm kettle bell russian swings 24kg
5 strict weighted pullups
12 pistols
30 second L-sit

cash-out:

400m farmer's carry 55# dumbbell each hand

 

[blackdogdeek]

20161002 -

conditioning:

"Trevor"

for time in teams of 4 with 2 people working at a time:

300 pullups
400 pushups
500 situps
600 air squats

time: 27:56

 

[blackdogdeek]

20161003 -

strength:

8x2 squat 80-85%

max: 225#

conditioning:

for time:

20 squat 125#

then 5 rounds of:
20 kettle bell swings 24kg
10 toes to bar
100m run

then 20 squat 125#

time: 12:39

 

[blackdogdeek]

20161004 -

strength:

weighted pullups

max: 53#

conditioning:

tabata:

barbell step-ups 20" 75#
rest 1 minute
barbell rows 75#
rest 1 minute
med ball cleans 20#
rest 1 minute
slam balls 20#

 

[blackdogdeek]

20161005 -

skill:

snatch balance

conditioning:

15 AMRAP

10 muscle snatch 75#
10 overhead lunge 75#
10 body length broad jump

total: 5+15

 

[blackdogdeek]

20161006 -

strength:

power clean and push jerk heavy single

max: 175#

conditioning:

"Grace"

30 clean and jerk for time 135#

time: 3:40

 

[blackdogdeek]

20161007 -

strength:

12 E2MOM

5 touch and go sumo deadlift

max: 275#

conditioning:

30-20-10 rep rounds for time of:

sumo deadlift high pull 95#
ring push ups
weighted sit ups 10#

time: 5:46

 

[blackdogdeek]

20161009 -

strength:

crossfit total

total: 765#

conditioning:

4 rounds for time of:

10 wall balls 20#
20 pushups
30 bicycle crunches
40 burpees

time: 18:51

 

[blackdogdeek]

20161010 -

strength:

5x3 bench @65% (135#)

conditioning:

15 AMRAP

10 hand release pushups
25 kettle bell swings 24kg
50m pinch farmers carry 25# each side
100m run

total: 4+17

 

[blackdogdeek]

20161011 -

strength:

5x3 front squat

max: 185#

conditioning:

20 AMRAP

50 wall balls 20#
50 double unders
50 bar facing burpees
50 thrusters 95#

total: 1+21

 

[blackdogdeek]

20161012 -

conditioning:

for time:

10 push jerk 95#
5 pullups
10 pushups
15 air squats
200m run
8 push jerk 105#
5 pullups
10 pushups
15 air squats
200m run
6 push jerk 125#
5 pullups
10 pushups
15 air squats
200m run
4 push jerk 135#
5 pullups
10 pushups
15 air squats
200m run
2 push jerk 155#
5 pullups
10 pushups
15 air squats
200m run

time: 10:07

 

[blackdogdeek]

20161013 -

strength:

deadlift heavy double

max: 275#

conditioning:

12 AMRAP

2 bar muscle ups (purple band)
8 ring dips
10 toes to bar

total: 5

cash-out:

tabata russian twists 20# and flutter kicks

 

[blackdogdeek]

20161014 -

strength:

8 EMOM alternating

3 power snatch
6 overhead squat

max: 115#

conditioning:

"Nancy"

5 rounds for time of:

400m run
15 overhead squat 95#

time: 16:23