My CrossFit Log

[blackdogdeek]

20160303 -

buy-in:

3 EMOM 25 air squats
3 EMOM 45 second plank
3 EMOM 10 ring rows
3 EMOM 10 burpees to 6 inch target
2 EMOM 150m row
1 EMOM max row

conditioning:

9 min ascending ladder of:

5 kettle bell swings 24kg
5 box jumps 24"
15 double unders
7 kettle bell swings 24kg
7 box jumps 24"
15 double unders
9 kettle bell swings 24kg
9 box jumps 24"
15 double unders
...

total: 15+7

 

[blackdogdeek]

20160304 -

Open WOD 16.2:

4 AMRAP + bonus time:

25 toes to bar
50 double unders
15 squat cleans 135#

if finish in 4 minutes:

4 AMRAP + bonus time:

25 toes to bar
50 double unders
13 squat clean 185#

etc. 11@225#, 9@275#, 7@315# stopping at 20 minutes

total: 144 (29 DU into 2nd round)

 

[blackdogdeek]

20160305 -

Oly class

1. power snatch heavy single

max: 130#

2. complex of squat clean + front squat

max: 200#

 

[blackdogdeek]

20160306 -

skill:

rope climbs

conditioning:

25 AMRAP

both partners run 400m
both partners complete 1 rope climb
team accumulates 100 kettle bell swings 24kg
both partners run 400m
both partners complete 1 rope climb
team accumulates 75 box jumps 24"
both partners run 400m
both partners complete 1 rope climb
team accumulates 50 pullups
both partners run 400m
both partners complete 1 rope climb
each partner completes 25 snatch (any variation) 95#
each partner completes 25 overhead squat 95#

total: 5 overhead squat short of completing 1st round

 

[blackdogdeek]

20160307 -

buy-in:

8 EMOM of the complex: 1 power clean + 1 2sec pause hang power clean from above knee + 1 2sec pause hang power clean from below knee

max: 135#

strength:

5x3 squat

max: 205#

conditioning:

for time:

100 wall balls 20#
perform 5 power clean 115# every time you drop the medicine ball

time: 11:27

 

[blackdogdeek]

20160308 -

strength:

12 minute every 90 seconds:

1 hang snatch pull + 1 hang power snatch + 1 snatch balance + reset + 1 snatch

max: 95#

conditioning:

for time:

400m run
20 power snatch 95#
10 box jump overs 24"
400m run
15 power snatch 105# (rx-30#)
10 box jump overs 24"
200m run
10 power snatch 115# (rx-40#)
10 box jump overs 24"
200m run
5 power snatch 125# (rx-60#)
10 box jump overs 24"
400m run

time: 22:51

 

[blackdogdeek]

20160309 -

skill:

handstand walks

strength:

1RM deadlift

max: 315# (failed 365#)

conditioning:

12 AMRAP:

6 deadlift 155#
6 hspu
100m run

total: 6+6

 

[blackdogdeek]

20160310 -

strength:

7x3 bench

max: 185#

conditioning:

"Annie"

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

double unders
situps

then, immediately after:

5 rounds for time of:

10 ring dips
10 kettle bell swings 24kg
20 air squats
10 burpees

time: 19:38 (8:10 after Annie)

 

[blackdogdeek]

20160311 -

conditioning:

Open WOD 16.3:

7 AMRAP:

10 power snatch 75#
3 bar muscle ups

total: 0+10

 

[blackdogdeek]

20160312 -

strength:

8 EMOM

1 power clean + 1 push jerk + 1 (full) clean and jerk

max: 175#

16 AMRAP

Partner A: 200m run + 1 rope climb
Partner B: ascending ladder of X (starting at 2) power clean and push jerk 135# + X (starting at 2) lateral bar burpees

When Partner A finishes rope climb then switch and continue from where Partner B left off then repeat.

total: 11

Then, rest 3 minutes

Then, 8 AMRAP one partner at a time:

100m run
25 double unders

total: 8

 

[blackdogdeek]

20160313 -

skill: hollow position, hollow rock, kipping

strength: 7x3 front squat with 2 second pause at bottom

max: 175#

conditioning:

3 rounds of:

1 minute max reps hang power clean 95#
1 minute max wall balls 20#
1 minute max L-sit hang

Then, rest 1 minute

Then, 3 rounds of:

30 seconds max hang power clean 95#
30 seconds max wall balls 20#
30 seconds max L-sit hang

total: 60 wall balls; 95 hang power clean

 

[blackdogdeek]

20160314 -

strength:

every 90 seconds for 8 rounds:

1 full snatch + 1 full snatch from below the knee + 1 full snatch from above the knee

max: 105#

conditioning:

9 AMRAP

8 overhead squat 95#
8 pullups

total: 6

Cash-out:

2 minutes max kettle bell swings 24kg, 1 minute of plank hold accumulated for each time you put the bell down, performed after the 2 minutes

total: 35 swings, 2 minutes of plank

 

[blackdogdeek]

20160315 -

volume:

8 EMOM

1 complex: 1 power clean + 1 hang power clean with 2-second pause + 1 squat clean from power position

max: 155#

strength:

7x3 press

max: 125#

conditioning:

for time:

75 double unders

then, 5 rounds of:

8 push press 95#
8 ring rows
8 hand release pushups
8 sumo deadlift high pulls 95#

then, 50 double unders

time: 10:43

 

[blackdogdeek]

20160316 -

skill:

4 rounds of:

45 second L-sit hold above rings
15 second rest
45 second plank
15 second rest

strength:

8 EMOM

3x squat

max: 205#

conditioning:

for time:

800m run

then, 5 rounds of:

8 chin ups
100m run
8 pistols

time: 14:15

 

[blackdogdeek]

20160317 -

volume:

7x3 touch and go full snatch

max: 105#

conditioning:

12 AMRAP

6 box jumps 24"
9 muscle snatch 75#
12 suitcase situps
1 rope climb

total: 6+6

 

[blackdogdeek]

20160318 -

Open WOD 16.4:

13 AMRAP

55 deadlift 225#
55 wall balls 20#
55 calorie row
55 handstand pushups

total: 166 reps

 

[blackdogdeek]

20160320 -

strength:

1RM front squat

max: 205#

conditioning:

5 AMRAP
2 Front squats 95/65
15 double unders
4 Front squats 95/65
15 double unders
6 front squats 95/65
15 double unders
Keep adding 2 to front squats until time runs out
Rest 2 mins
5 AMRAP
2 push press 95/65
15 double unders
4 push press 95/65
15 double unders
Keep adding 2 to push press until time runs out
Rest 2 mins

3 rounds
Max unbroken thrusters 95/65

totals: 12+3; 12+4; 7; 10; 10

 

[blackdogdeek]

20160321 -

volume:

12 EMOM

odd: 1 power clean + 1 hang power clean + 1 push jerk + 1 clean and jerk
even: 15 hollow rocks

max: 135#

conditioning:

21-15-9 rep rounds for time of:

hang power clean
ring dips

time: 7:48

 

[blackdogdeek]

20160322 -

volume:

7xcomplex: 1 snatch balance + 2 OHS

max: 115#

conditioning:

for time:

2 rounds of:

400m run
7 full snatch 95# (rx-40#)
6 box jump overs 24"

3 rounds of:

200m run
4 full snatch 105# (rx-50#)
6 box jump overs 24"

4 rounds of:

100m run
1 full snatch 115# (rx-70#)
6 box jump overs 24"

time: 23:40

 

[blackdogdeek]

20160323 -

volume:

10 EMOM

15 air squats
5 power clean and jerk
15 air squats
4 power clean and jerk
15 air squats
3 power clean and jerk
15 air squats
2 power clean and jerk
15 air squats
1 power clean and jerk

weights: 95-115-135-155-165

strength:

1RM power clean and jerk

max: 185#

conditioning:

4 rounds of:

45 seconds max kettle bell high pull 24kg
15 seconds rest
45 seconds max overhead lunges 45#
15 seconds rest
45 seconds max hand release pushups
15 seconds rest

total: 269

 

[blackdogdeek]

20160324 -

conditioning:

12 AMRAP

7 wall balls 20#
6 toes to bar
5 burpees

total: 9+3

3 minutes rest

cash-out:

4 rounds for time of:

200m run
1 rope climb
25 double unders
1 rope climb

time: 12:38

 

[blackdogdeek]

20160325 -

Open WOD 16.5:

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

thrusters 95#
bar facing burpees

time: 18:34

 

[blackdogdeek]

20160326 -

conditioning:

Partner wod
2 rounds for time
100 box jumps 24"
75 sit ups
50 pull ups
25 power cleans 135#

time: 17:29

 

[blackdogdeek]

20160327 -

conditioning:

for time:

33 air squats
33 hang power cleans 95#
33 hand release push-ups
33 sumo deadlift high pulls 95#
33 sit-ups
33 push jerks 95#
33 kettlebell swings 24 kg
33 deadlifts 95#

time: 13:08

 

[blackdogdeek]

20160328 -

strength:

5x5 bench

max: 175#

conditioning:

12 AMRAP:

5 ring rows
7 goblet squats 24kg
9 shoulder 2 overhead 95#

total: 10+12