My CrossFit Log

[blackdogdeek]

20150110 -

conditioning:

in 25 minutes:

30 power snatch 115#

in remaining time:

as many rounds as possible of:

8 burpees
8 toes to bar
8 kettle bell swings 24kg
30 double unders

total: 6+24

 

[blackdogdeek]

20150112 -

strength:

7x1 squat

max: 275#

conditioning:

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

push press 115#

with 10 pushups after each round

time: 10:50

 

[blackdogdeek]

20150113 -

strength:

3x5 deadlift

max: 315#

conditioning:

as many rounds as possible in 15 minutes of:

5 overhead squat 115#
10 chest to bar pullups
25 double unders

total: 5+6

 

[blackdogdeek]

20150114 -

strength:

1RM clean

max: 205#

conditioning:

10 rounds for time of:

3 power clean 165#
6 ring dip
9 box jump 24"

time: 15:25

 

[blackdogdeek]

20150115 -

conditioning:

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

chin ups
kettle bell swings 24kg
200m run after each round

time: 25:57

 

[blackdogdeek]

20150116 -

strength:

3x5 bench

max: 195#

conditioning:

5 rounds with 1 minute rest between rounds of:

as many rounds as possible in 3 minutes of:

3 front squat 155#
6 toes to bar

total: 17

 

[blackdogdeek]

20150117 -

conditioning:

every minute on the minute for 20 minutes:

1st minute:
30 seconds max power snatch 115#
30 seconds rest

next minute:
30 seconds max burpees
30 seconds rest

repeat

then, for time:

60 wall balls 20#
150 double unders

totals: 41-103-30:40

 

[blackdogdeek]

20150119 -

conditioning:

as many rounds as possible in 25 minutes of:

5 deadlift 275#
10 pushup
15 situp

total: 14+3

 

[blackdogdeek]

20150120 -

strength:

7x3 press

max: 125#

conditioning:

3 rounds for time of:

45 kettle bell swing 24kg
25 burpee

time: 17:15

 

[blackdogdeek]

20150121 -

strength:

7x1 hang squat snatch

max: 95#

conditioning:

15 minute ascending ladder of:

2 thrusters 95#
2 pullups
4 thrusters 95#
4 pullups
...

max: 14+4

 

[blackdogdeek]

20150122 -

conditioning:

every minute on the minute for 30 minutes:

1st minute: 30 seconds max power clean 155# + 30 seconds rest
2nd minute: 30 seconds max double under + 30 seconds rest
3rd minute: 30 seconds max box jump 24" + 30 seconds rest
repeat

totals: 41/170/103

 

[blackdogdeek]

20150123 -

strength:

1RM push jerk

max: 205#

conditioning:

20-15-10-5 rep rounds for time of:

push jerk 135#
toes to bar

time: 6:32

 

[blackdogdeek]

20150126 -

strength:

3x5 front squat

max: 185#

conditioning:

as many rounds as possible in 15 minutes of:

10 kettle bell swings
10 pushups
1 minute of double unders

total: 8+2

 

[blackdogdeek]

20150128 -

conditioning:

every minute on the minute for 20 minutes alternating between:

1 complex 135# of: 2 power clean + 2 hang squat clean + 2 push jerk
10 strict chinups (note actual total chin ups)

total: 61

 

[blackdogdeek]

20150129 -

conditioning:

for time:

50 burpees
50 ring dips
50 box jumps 24"

time: 14:54

 

[blackdogdeek]

20150130 -

strength:

7x1 power snatch

max: 125#

conditioning:

12 minute ascending ladder of:

1 muscle snatch 75#
1 sit up
1 pull up
2 muscle snatch 75#
2 sit up
2 pull up
...

total: 9+10

 

[blackdogdeek]

20150131 -

every minute on the minute for 10 minutes of:

1 power clean and jerk 185#

then, as many rounds a possible in 10 minutes of:

8 goblet squats 24kg
8 hand release pushups
8 knees to elbows

total: 7+12

 

[blackdogdeek]

20150203 -

strength:

1RM deadlift

max: 375#

conditioning:

10 rounds for time of:

3 hang power snatch 105#
6 ring dip
9 box jump 24"

time: 16:28

 

[blackdogdeek]

20150204 -

strength:

1RM squat clean

max: 185# (failed 215#)

conditioning:

"Karen"

150 wallballs for time

time: 12:54

 

[blackdogdeek]

20150205 -

conditioning:

for time:

100 double unders
80 situps
60 box jumps 24"
40 sumo deadlift high pull 95#
20 burpees

time: 21:17

 

[blackdogdeek]

20150206 -

strength:

7x3 squat

max: 275#

conditioning:

21-15-9 rep rounds for time of:

kettle bell swings 24kg
pullups

time: 4:28

 

[blackdogdeek]

20150207 -

conditioning:

3 rounds with 2 minutes of rest between rounds:

as many rounds as possible in 5 minutes of:

3 power clean 155#
6 pushups
9 situps

total: 17

 

[blackdogdeek]

20150209 -

strength:

4x max weighted pushups 45#

total: 61 (25+15+10+11)

conditioning:

20 minutes of:

30 seconds of max plank hold
30 seconds rest
30 seconds of max box jumps 24"
30 seconds rest

totals: 7:30 & 132

 

[blackdogdeek]

20150210 -

strength:

7x1 hang squat clean thruster

max: 155#

conditioning:

in 15 minutes:

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

push press 135#
pullups

in remaining time, go back up the ladder

total: going back up to 3+4

 

[blackdogdeek]

20150211 -

conditioning:

as many rounds as possible in 20 minutes of:

5 deadlift 275#
8 ring dip
40 double unders

total: 7+5