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My CrossFit Log

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20161221 -

conditioning:

"The Chief"

5 rounds with 1 minute rest between rounds counting ONLY full rounds completed of:

3 AMRAP
3 power cleans 135#
6 pushups
9 air squats

total: 26
 
20161222 -

conditioning:

obstacle course:

7 platform run (45# plate, 12" box, 20" box, 24" box, 20" box, 12" box, 45# plate)
1 rope climb
2x rig traverse (crossbar to long bar to cross bar)
4 pvc over under (set up 4 pvc under a 45# plate on top of a 20" box)
3x barbell from ground to up and over

times: 1:10, 1:01, 0:53
 
20161223 -

strength:

press heavy single

max: 125#

conditioning:

27-18-9 rep rounds for time of:

sumo deadlift high pull 95#
push press 95#

time: 6:21
 
20161224 -

conditioning:

for time:

12 KB Swings 53/35

11 Double Unders

10 Pullups

9 HR Pushups

8 OH Walking Lunges 85/55

7 Squat Snatches 85/55

6 Burpee Box Jumps

5 Med Ball Clean Wall Balls 20/14

4 Pistols

3 Muscle Ups (sub pullups ring dips)

2 Turkish Getups 53/35

1 Rope Climb

1 Rope Climb

2 Turkish Getups 53/35

3 Muscle Ups (sub pullups ring dips)

4 Pistols

5 Med Ball Clean Wall Balls 20/14

6 Burpee Box Jumps

7 Squat Snatches 85/55

8 OH Walking Lunges 85/55

9 HR Pushups

10 Pullups

11 Double Unders

12 KB Swings 53/35

time: 16:??
 
20161227 -

conditioning:

for time:

100 double unders
4 rounds of:
25 hang power snatch 75#
25 toes to bar
25 walking lunges
then, 100 double unders

time: 32:??
 
20170104 -

strength:

7 EMOM

1 power clean + 1 front squat

max: 155#

7 EMOM

1 squat clean

max: 185#

conditioning:

8 rounds for time with 20 minute cap of:

8 squat clean thrusters 115#
4 strict chin ups
200m run

total: 5+1
 
20170106 -

conditioning:

for time:

100 double unders
75 kettle bell swings 24kg
60 overhead walking lunges 45#
50 hand release pushups
40 toes to bar
30 ring dips
25 burpee box jumps

time: 24:21
 
20170107 -

conditioning:

5 AMRAP
5 deadlift 75#
5 hang power clean 75#
5 front squat 75#
5 push press 75#
5 back squat 75#

1 minute rest

5 AMRAP
3 deadlift 95#
3 hang power clean 95#
3 front squat 95#
3 push press 95#
3 back squat 95#

1 minute rest

5 AMRAP
1 deadlift 115#
1 hang power clean 115#
1 front squat 115#
1 push press 115#
1 back squat 115#

total: 17 (3+5+9)
 
20170108 -

conditioning:

for time:

7 rounds of:
10 kettle bell swings 24kg
10 hand release push ups

then, immediately after:
30 squat clean 95#

time: 9:43
 
20170109 -

strength:

heavy clean and jerk double

max: 155#

conditioning:

for time:

20 ground to overhead 95#
7 lateral bar burpees
15 ground to overhead 115#
7 lateral bar burpees
10 ground to overhead 135#
7 lateral bar burpees
5 ground to overhead 155#
7 lateral bar burpees

time: 10:38
 
20170110 -

strength:

squat heavy triple

max: 225#

conditioning:

17 AMRAP
18 kettle bell swings 24kg
9 goblet squats 24kg
6 box jump overs 24"

total: 7+19
 
20170112 -

strength:

weighted pullups

max: 26#

conditioning:

for time:

500m row

3 rounds of:
6 barbell rollouts
9 hang power clean 95#
12 box jumps

500m row

time: 10:43
 
20170113 -

strength:

dumbbell bench

max: 50#x2

conditioning

21-15-9-15-21 rep rounds for time of:

deadlift 225#
ring dips

100m run after each round

time: 13:03
 
20170116 -

conditioning:

for time:

20 power snatch 95#
10 handstand pushups
100m run
15 power snatch 105# (rx-10#)
10 handstand pushups
100m run
10 power snatch 115# (rx-20#)
10 handstand pushups
100m run
5 power snatch 125# (rx-30#)
10 handstand pushups
100m run

time: 25:02
 
20170117 -

strength:

bench 5x3

max: 185#

volume:

death by pullups

max: 15+5

conditioning:

30-20-10 rep rounds for time of:

back squat 95#
hang power clean 95#

time: 6:18
 
20170118 -

volume:

tabata kettle bell high pulls 24kg
tabata sit ups

conditioning:

Open wod 14.3

8 minute ladder:

10 deadlift 135#
15 box jumps 24"
15 deadlift 185#
15 box jumps 24"
20 deadlift 225#
15 box jumps 24"
25 deadlift 275#
15 box jumps 24"
30 deadlift 315#
15 box jumps 24"
35 deadlift 365#
15 box jumps 24"

total: 110 reps (20 deadlift @275#)
 
20170119 -

strength:

heavy squat clean and jerk (any type)

max: 185#

conditioning:

17 minute running clock:

0-10 minutes: ascending ladder:

3 push press 135#
3 toes to bar
30 double unders
6 push press 135#
6 toes to bar
30 double unders
9 push press 135#
9 toes to bar
30 double unders
...

10-17 minutes:

heavy single clean (any type) and jerk (any type)

total: 12+5
max: 185#
 
20170120 -

skill:

turkish get ups

max: 24kg

conditioning:

tabata kettle bell swings 24kg
rest 1 min
tabata hollow rocks
rest 1 min
tabata barbell rows 75#
rest 1 min
tabata jumping lunges

minimum reps for each movement: 6-10-10-16
 
20170123 -

strength:

8x2 press

max: 125#

conditioning:

12 minute ascending ladder of:

2 kettle bell clean and jerk 24kg (alternating)
2 goblet squat 24kg
2 ring dips
4 kettle bell clean and jerk 24kg (alternating)
4 goblet squat 24kg
4 ring dips
6
6
6
...

total: 12+33
 
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