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My CrossFit Log

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20160211 -

strength:

1RM snatch balance

max: 115#

conditioning:

15 minute ascending ladder of:

X complex 95# (1 snatch + 1 OHS + 1 hang snatch + 1 OHS)
10X double unders

total: 5+4 (1 complex)
 
20160212 -

strength/volume:

8 minute EMOM of the complex:

1 power clean + 1 push press + 2 push jerk + 1 power clean and push jerk 135#

conditioning:

15 minute AMRAP of:

2 push jerk 135#
6 pullups
10 situps

total: 13
 
20160213 -

strength/volume:

8 minute emom:

3 squat

max: 185#

conditioning:

6 rounds for time of:

12 kettle bell swings 24kg
10 knees to elbows
12 overhead reverse lunges 45#
10 handstand pushups

time: 24:36
 
20160214 -

skill/volume:

tabata double unders
tabata plank holds

conditioning:

25 minute amrap (partners):

2 clusters 115# each (rx-40#)
14 pullups total
20 wall balls 20# total
12 burpees total

total: partner had to stop so I had to work in with another group and lost track
 
20160215 -

strength:

5x5 push press

max: 125#

conditioning:

5 AMRAP
5 box jumps 24"
5 shoulder to overhead 95#
2 min rest
4 AMRAP
4 box jumps 24"
4 hang clean 115#
90 sec rest
3 AMRAP
3 box jumps 24"
3 deadlift 135#
60 sec rest
2 AMRAP
2 deadlift 135#
2 hang clean 135#
2 shoulder to overhead 135#
30 sec rest
1 minute max box jump 24"

totals: 8-7-9-4-30
 
20160216 -

strength/volume:

75 kettle bell swings for time 24kg

time: 3:16

conditioning:

12 minutes:

3 rounds of:

10 kettle bell high pull 24kg
10 ring dips

then, AMRAP in remaining time of:

20 double unders
10 goblet squats 24kg
10 hand release pushups

total: 6+30
 
Last edited:
20160217 -

strength/volume:

8 EMOM of the complex:

1 snatch pull
1 hang snatch pull
1 power position snatch
reset
1 snatch

max: 85#

conditioning:

in 20 minutes:

25 snatches 75# (rx-20#)
25 burpees
20 snatches 80# (rx-35#)
20 burpees
15 snatches 85# (rx-50#)
15 burpees
10 snatches 90# (rx-65#)
10 burpees
5 snatches 95# (rx-90#)
5 burpees

max reps snatches in remaining time at last weight used

total: 65 snatches, 60 burpees (5 snatches into the round of 10)
 
That blows - I loathe burpees

We did an interesting WOD today:

12 Min AMRAP
150 Wall Balls 20#
90 Dubs ( I did 180 singles)
30 CTB

I got to 1 round plus 10 WB and my legs are getting sorer by the minute...
 
GasX said:
That blows - I loathe burpees

We did an interesting WOD today:

12 Min AMRAP
150 Wall Balls 20#
90 Dubs ( I did 180 singles)
30 CTB

I got to 1 round plus 10 WB and my legs are getting sorer by the minute...
Click to expand...

I think this was one of the open wods from 2012 or 2013. I think I got to 30 DU.
 
20160218 -

strength:

1RM power clean

max: 185#

conditioning:

8 AMRAP of:

8 toes to bar
8 power clean 135#

total: 5+10

finisher:

2 rounds of 1 min rowing for max calories

total: 46 (22+24)
 
20160219 -

skills:

pistols
kipping

strength/volume:

8 EMOM:

3 front squat with 2 second pause in the bottom

max: 135#

conditioning:

18 minute ascending ladder of:

2X pistols (used a 12" box to sit on and a 10# plate to counterbalance)
2X chest to bar pullups
10 wall balls 20#

total: 10+8
 
20160221 -

conditioning:

26 AMRAP of:

partner 1 runs 400m while partner 2 does max reps power snatch 95# (rx-40#)
then, switch
then, partner 1 runs 400m while partner 2 does max double unders
then, switch
then, partner 1 runs 400m while partner 2 does max reps squat 95# (rx-40#)
then, switch

total: 2 rounds for a total of 631 reps
 
20160222 -

strength:

1RM power clean and split jerk

max: 185#

conditioning:

14 minute cap:

8-6-4-2 rep rounds of:

power clean and push jerk 135#
6 box jump over 24"

then, 1-3-5-7 rep rounds of:

power clean and push jerk 135#
6 knees to elbow

then, AMRAP in remaining time of:

6 box jump over 24"
6 knees to elbows

total: 6+6
 
20160223 -

buy-in:

tabata slam balls 20#
tabata slam ball flutter kicks

conditioning:

for time:

25 deadlift 185#

then, 8 rounds of:
5 handstand pushups
5 burpees
5 ring dips

then, 25 deadlift 185#

time: 20:20
 
20160224 -

strength:

5x5 bench

max: 185#

conditioning:

for time:

100 double unders
25 hand release pushups
75 double unders
20 hand release pushups
50 double unders
15 hand release pushups
25 double unders
10 hand release pushups

time: 8:08

cash-out:

3 mins of L-sit hold from the rig
 
20160225 -

buy-in:

20 kettle bell swings 24kg
10 air squats
15 kettle bell swings 24kg
15 air squats
10 kettle bell swings 24kg
20 air squats

conditioning:

6 AMRAP:

5 shoulder to overhead 95#
10 suitcase sit ups

2 minute rest

4 AMRAP:

5 chin ups
10 suitcase situps

1 minute rest

2 minute max suitcase situps

30 second rest

2 minute max chinups

total: 16 (10+6); 67; 25
 
20160226 -

conditioning:

Open WOD 16.1:

20 AMRAP:

25 ft overhead walking lunges 95# (=5 reps)
8 bar facing burpees
25 ft overhead walking lunges 95# (=5 reps)
8 chest to bar pullups

total: 148 reps (5 rounds + the 2nd lunges)
 
20160227 -

strength:

7x1 power clean

max: 185#

conditioning:

for time:

10 power clean 135#
10 ring dips
20 back squats 135#
20 hand release pushups
30 wall balls 20#
30 deadlift 135#
30 wall balls 20#
20 hand release pushups
20 back squats 135#
10 ring dips
10 power clean 135#

time: 16:34
 
20160228 -

conditioning:

25 AMRAP of:

5 thrusters 95# (rx-20#)
10 box jumps 24"
15 sit ups

partner A: run 200m
partner B: works through movements
partner A: works through movements continuing from where B left off
partner B: run 200m

then, switch and run 400m each then switch back to 200m and repeat

then, 5 AMRAP of:

5 thrusters 95# (rx-20#)
10 box jumps 24"
15 sit ups

switch between partners at any time during movements.

total: 16+15
 
20160229 -

buy-in:

8 EMOM of:

1 snatch pull
1 hang snatch high pull
1 squat snatch

max: 85#

strength:

1RM squat snatch

max: 125#

conditioning:

8 rounds for time of:

5 hang power snatch 95#
6 knees to elbows
30 double unders

time: 10:49
 
20160301 -

buy-in:

every 2 minutes on the even minutes for 10 minutes:

5 power clean and jerk 115# (rx-20#)
200m run

conditioning:

for time:

400m run

3 rounds of: 15 power clean 95# (rx-20#) 15 wall balls 20# 15 situps

400m run

2 rounds of: 10 power clean 115# (rx-20#) 10 wall balls 20# 10 situps

400m run

1 round of: 5 power clean 135# (rx-20#) 5 wall balls 20# 5 situps

time: 23:22
 
20160302 -

strength:

1RM front squat

max: 225#

conditioning:

for time:

35 front squat 115#
35 pullups
25 front squat 135#
25 c2b pullups
15 front squat 155#
15 pullups + 15 ring dips (rx = 15 bar muscle ups)

time: 23:43
 
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