My CrossFit Log

[blackdogdeek]

20140506 -

30 minute ascending ladder (2-4-6-8...) of:

power clean 145#
pullups
situps

total: 16+6

 

[blackdogdeek]

20140507 -

strength:

7x1 squat clean thruster

max: 165#

wod:

as many reps as possible in 12 minutes of:

30 seconds max box jumps 24"
30 seconds rest
30 seconds max kettle bell swings 24kg
30 seconds rest

total: 90 box jumps; 97 swings

 

[blackdogdeek]

20140508 -

wod:

5 rounds for max reps of:

1 minute max push press 75#
1 minute max sumo deadlift high pull 75#
1 minute double unders
1 minute rest

totals: 140-88-160

 

[blackdogdeek]

20140509 -

strength:

4x max reps weighted pushups 45#

totals: 20-16-10-10

wod:

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

overhead squat 95#
toes to bar

time: 9:46

 

[blackdogdeek]

20140510 -

10 rounds for time of:

3 SQUAT CLEANS 135#
6 BURPEES
9 RING DIPS

time: 20:47

 

[blackdogdeek]

20140512 -

strength:

3x5 squat

max: 245#

wod:

"Helen"

3 rounds for time of:

400m run
21 kettle bell swings 24kg
12 pullups

time: 12:04

 

[blackdogdeek]

20140513 -

as many rounds as possible in 20 minutes of:

5 hang power clean and jerk 115#
7 knees to elbows
35 double unders

total: 9+1

then rest 5 minutes,
then 4 rounds of:

1 minute plank hold
1 minute rest

 

[blackdogdeek]

20140514 -

strength:

7x3 deadlift

max: 295#

wod:

15 minutes ascending ladder (1 rep rounds, 2 rep rounds, 3 rep rounds, ...) of:

power snatch 95#
ring dips

total: 10+4

 

[blackdogdeek]

20140515 -

wod:

10 rounds for time of:

10 wall balls 20#
10 pushups
10 situps

time: 16:07

 

[blackdogdeek]

20140516 -

strength:

7x3 press

max: 125#

wod:

100 burpee box jumps 24" for time

time: 12:36

 

[blackdogdeek]

20140517 -

in 5 minutes:

run 400m then max power cleans 135# in remaining time

then, in 5 minutes:

run 400m then max pullups in remaining time

then, in 5 minutes:

run 400m then max hand-release pushups in remaining time

then, in 5 minutes:

run 400m then max deadlifts 135# in remaining time

totals: 22-31-55-45

 

[blackdogdeek]

20140518 -

strength:

7x1 hang power clean

max: 175#

wod:

as many rounds as possible in 20 minutes of:

10 kettle bell swings 24kg
200m run

total: 11

 

[blackdogdeek]

20140520 -

strength:

push press 7x3

max: 155#

wod:

3 rounds for time of:

15 chin ups
20 muscle snatch 75#
100 double unders

time: 21:54

 

[blackdogdeek]

20140521 -

wod:

in 15 minutes do:

1 mile run
PLUS
as many rounds as possible in the remaining time of:
5 pullups
10 pushups
15 squats

THEN, in the next 15 minutes do:

1 mile run
PLUS
as many rounds as possible in the remaining time of:
5 pullups
10 pushups
15 squats

total: 5+5; 4+5

We're prepping for Murph on Memorial Day on Monday.

 

[blackdogdeek]

20140522 -

wod:

6 rounds for time of:

5 power snatch 95#
10 box jumps 24"
15 situps

time: 9:18

 

[blackdogdeek]

20140523 -

strength:

1RM squat

max: 295#

wod:

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

power clean 125#
ring dips

time: 11:19

 

[blackdogdeek]

20140524 -

every minute on the minute for 12 minutes:

5 burpees
max push press 95#

total: 65

 

[blackdogdeek]

20140526 -

wod:

"Murph"

for time:

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

time: 41:41

 

[blackdogdeek]

20140527 -

strength:

1RM deadlift

max: 335#

wod:

21-15-9 rep rounds for time of:

push jerk 115#
toes to bar

perform 50 double unders at the end of each round

time: 11:39

 

[blackdogdeek]

20140528 -

wod:

in 25 minutes:

30 power cleans 135#

then, as many rounds as possible in the remaining time of:

3 front squats 135#
6 ring dips
9 box jumps 24"

total: 12+3

 

[blackdogdeek]

20140529 -

wod:

20 minutes for max reps of:

1 minute of sumo deadlift high pull 95#
1 minute rest
1 minute of burpees
1 minute rest

totals: 80, 88

 

[blackdogdeek]

20140530 -

wod:

for time:

800m run
21 pullups
21 kettle bell swings 24kg
400m run
15 pullups
15 kettle bell swings 24kg
200m run
9 pullups
9 kettle bell swings 24kg

time: 15:13

 

[blackdogdeek]

20140531 -

wod:

for time:

"Grace"

30 clean and jerk 135#

then, rest 5 minutes. Then:

"Annie"

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

double-unders
situps

time: 5:10; 9:01

 

[blackdogdeek]

20140602 -

strength:

3x5 back squat

max: 225#

wod:

as many rounds as possible in 15 minutes of:

5 hang power snatch 75#
7 burpees
9 situps

then, rest 3 minutes. Then:

3 minutes for max toes to bar

total: 11+8; 36

 

[blackdogdeek]

20140603 -

strength:

3x5 press

max: 125#

wod:

8 rounds for time of:

5 push jerk 125#
10 box jumps 24"
200m run

time: 18:18