Stiff-Legged Dumbbell Deadlift +206 pts

• 55 lb x 2 reps (+49 pts)
• 55 lb x 2 reps (+49 pts)
• 60 lb x 2 reps (+52 pts)
• 65 lb x 2 reps (+56 pts)

Seated Cable Row +195 pts

• 90 lb x 5 reps (+34 pts)
• 90 lb x 8 reps (+38 pts)
• 110 lb x 6 reps (+41 pts)
• 110 lb x 6 reps (+41 pts)
• 110 lb x 6 reps (+41 pts)

Barbell Deadlift +566 pts

• 135 lb x 2 reps (+58 pts)
• 155 lb x 2 reps (+66 pts)
• 185 lb x 2 reps (+81 pts)
• 195 lb x 1 reps (+70 pts)
• 200 lb x 1 reps (+73 pts)
• 205 lb x 1 reps (+75 pts)
• 210 lb x 1 reps (+78 pts)
• 185 lb x 1 reps (+65 pts)

T-Bar Row +170 pts

• 25 lb x 6 reps (+24 pts)
• 50 lb x 6 reps (+28 pts)
• 75 lb x 6 reps (+34 pts)
• 50 lb x 6 reps (+28 pts)
• 50 lb x 6 reps (+28 pts)
• 50 lb x 6 reps (+28 pts)
• only plate weight

Lat Pulldown +78 pts

• 90 lb x 5 reps (+23 pts)
• 105 lb x 5 reps (+26 pts)
• 120 lb x 5 reps (+29 pts)

Smith Machine Shrug +51 pts

• 90 lb x 7 reps (+17 pts)
• 90 lb x 7 reps (+17 pts)
• 90 lb x 7 reps (+17 pts)
• only plate weight

Double Under Jump Rope +35 pts

• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• actually battle ropes

Barbell Squat +548 pts

• 65 lb x 5 reps (+53 pts)
• 85 lb x 5 reps (+61 pts)
• 105 lb x 3 reps (+56 pts)
• 125 lb x 3 reps (+64 pts)
• 140 lb x 3 reps (+71 pts)
• 160 lb x 3 reps (+81 pts)
• 160 lb x 3 reps (+81 pts)
• 160 lb x 3 reps (+81 pts)

Double Under Jump Rope +25 pts

• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• Battle ropes.

Crunch +57 pts

• 30 reps (+19 pts)
• 30 reps (+19 pts)
• 30 reps (+19 pts)
• SS with planks.

Plank +39 pts

• 30 sec (+13 pts)
• 30 sec (+13 pts)
• 30 sec (+13 pts)

Hiking +131 pts

• 1:00:00 || 3 mi || light hills (+131 pts)
• Around a lake

Standing Barbell Shoulder Press (OHP) +366 pts

• 45 lb x 5 reps (+64 pts)
• 45 lb x 5 reps (+64 pts)
• 55 lb x 3 reps (+55 pts)
• 60 lb x 3 reps (+57 pts)
• 70 lb x 3 reps (+61 pts)
• 80 lb x 3 reps (+65 pts)

Standing Dumbbell Shoulder Press +350 pts

• 25 lb x 5 reps (+66 pts)
• 30 lb x 5 reps (+71 pts)
• 30 lb x 5 reps (+71 pts)
• 30 lb x 5 reps (+71 pts)
• 30 lb x 5 reps (+71 pts)

Middle Back Shrug +75 pts

• 65 lb x 10 reps (+15 pts)
• 65 lb x 10 reps (+15 pts)
• 65 lb x 10 reps (+15 pts)
• 65 lb x 10 reps (+15 pts)
• 65 lb x 10 reps (+15 pts)
• Overhead shrugs

Cable Rope Overhead Triceps Extension +64 pts

• 70 lb x 10 reps (+16 pts)
• 70 lb x 10 reps (+16 pts)
• 70 lb x 10 reps (+16 pts)
• 70 lb x 10 reps (+16 pts)

Barbell Deadlift +392 pts

• 95 lb x 5 reps (+65 pts)
• 135 lb x 3 reps (+69 pts)
• 155 lb x 3 reps (+78 pts)
• 165 lb x 3 reps (+84 pts)
• 185 lb x 3 reps (+96 pts)
• Deadlift day 2 of mmacrae’s 5,3,1

Stiff-Legged Dumbbell Deadlift +314 pts

• 50 lb x 3 reps (+54 pts)
• 60 lb x 3 reps (+62 pts)
• 65 lb x 3 reps (+66 pts)
• 65 lb x 3 reps (+66 pts)
• 65 lb x 3 reps (+66 pts)

Running +110 pts

• 0:08:00 || 1.0 mi || flat (+110 pts)
• Sprints. Don’t know the distances of each though

Ping Pong +85 pts

• 0:30:00 || competitive game (+85 pts)
• I can’t believe I can actually log this lol. Played with/against some semi-pros at my school :)

Barbell Bench Press +332 pts

• 45 lb x 5 reps (+46 pts)
• 50 lb x 5 reps (+48 pts)
• 65 lb x 3 reps (+43 pts)
• 70 lb x 3 reps (+44 pts)
• 80 lb x 3 reps (+47 pts)
• 95 lb x 3 reps (+52 pts)
• 95 lb x 3 reps (+52 pts)
• 5 3 1 bench day 2 

Standing Dumbbell Shoulder Press +387 pts

• 25 lb x 8 reps (+75 pts)
• 30 lb x 7 reps (+78 pts)
• 30 lb x 7 reps (+78 pts)
• 30 lb x 7 reps (+78 pts)
• 30 lb x 7 reps (+78 pts)

Seated Cable Row +192 pts

• 75 lb x 10 reps (+36 pts)
• 75 lb x 10 reps (+36 pts)
• 90 lb x 10 reps (+40 pts)
• 90 lb x 10 reps (+40 pts)
• 90 lb x 10 reps (+40 pts)

Triceps Pushdown - Rope Attachment +85 pts

• 80 lb x 10 reps (+17 pts)
• 80 lb x 10 reps (+17 pts)
• 80 lb x 10 reps (+17 pts)
• 80 lb x 10 reps (+17 pts)
• 80 lb x 10 reps (+17 pts)

Barbell Squat +566 pts

• 45 lb x 5 reps (+46 pts)
• 70 lb x 5 reps (+55 pts)
• 85 lb x 5 reps (+61 pts)
• 105 lb x 3 reps (+56 pts)
• 115 lb x 5 reps (+75 pts)
• 130 lb x 5 reps (+83 pts)
• 150 lb x 5 reps (+95 pts)
• 150 lb x 5 reps (+95 pts)

Barbell Glute Bridge +300 pts

• 185 lb x 5 reps (+60 pts)
• 185 lb x 5 reps (+60 pts)
• 185 lb x 5 reps (+60 pts)
• 185 lb x 5 reps (+60 pts)
• 185 lb x 5 reps (+60 pts)

Calf Press On The Leg Press Machine +29 pts

• 100 lb x 25 reps (+7 pts)
• 150 lb x 25 reps (+9 pts)
• 200 lb x 25 reps (+13 pts)

Crunch +57 pts

• 30 reps (+19 pts)
• 30 reps (+19 pts)
• 30 reps (+19 pts)

Plank +39 pts

• 30 sec (+13 pts)
• 30 sec (+13 pts)
• 30 sec (+13 pts)
• crunch+plank= 1 set.

Double Under Jump Rope +30 pts

• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• 0:00:15 (+5 pts)
• actually battle ropes.

Barbell Bench Press +367 pts

• 45 lb x 5 reps (+46 pts)
• 50 lb x 5 reps (+48 pts)
• 60 lb x 3 reps (+41 pts)
• 65 lb x 5 reps (+53 pts)
• 75 lb x 5 reps (+57 pts)
• 85 lb x 5 reps (+61 pts)
• 85 lb x 5 reps (+61 pts)

Dumbbell Bench Press +305 pts

• 30 lb x 10 reps (+61 pts)
• 30 lb x 10 reps (+61 pts)
• 30 lb x 10 reps (+61 pts)
• 30 lb x 10 reps (+61 pts)
• 30 lb x 10 reps (+61 pts)

Face Pull +160 pts

• 80 lb x 10 reps (+32 pts)
• 80 lb x 10 reps (+32 pts)
• 80 lb x 10 reps (+32 pts)
• 80 lb x 10 reps (+32 pts)
• 80 lb x 10 reps (+32 pts)

Cycling (stationary) +27 pts

• 0:20:00 (+27 pts)

Barbell Squat +301 pts

• 45 lb x 5 reps (+46 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)

Standing Barbell Shoulder Press (OHP) +324 pts

• 45 lb x 5 reps (+64 pts)
• 65 lb x 5 reps (+73 pts)
• 85 lb x 1 reps (+46 pts)
• 85 lb x 1 reps (+46 pts)
• 85 lb x 1 reps (+46 pts)
• 95 lb x 1 reps (+49 pts)

Clean and Press +541 pts

• 65 lb x 2 reps (+72 pts)
• 85 lb x 1 reps (+67 pts)
• 95 lb x 1 reps (+72 pts)
• 100 lb x 1 reps (+74 pts)
• 10.5 lb x 1 reps (+40 pts)
• 95 lb x 1 reps (+72 pts)
• 95 lb x 1 reps (+72 pts)
• 95 lb x 1 reps (+72 pts)
• failed at 105 :/

Trap Bar Deadlift +116 pts

• 45 lb x 5 reps (+41 pts)
• 135 lb x 5 reps (+75 pts)
• my gym finally got one.

Barbell Squat +1066 pts

• 45 lb x 5 reps (+46 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)
• 135 lb x 5 reps (+85 pts)

Stiff Leg Barbell Good Morning +69 pts

• 45 lb x 5 reps (+23 pts)
• 45 lb x 5 reps (+23 pts)
• 45 lb x 5 reps (+23 pts)

Hiking +17 pts

• 0:35:00 || 1.0 mi || light hills (+17 pts)
• around a lake!

Barbell Bench Press +328 pts

• 45 lb x 5 reps (+46 pts)
• 65 lb x 5 reps (+53 pts)
• 85 lb x 3 reps (+49 pts)
• 95 lb x 1 reps (+36 pts)
• 95 lb x 1 reps (+36 pts)
• 95 lb x 1 reps (+36 pts)
• 95 lb x 1 reps (+36 pts)
• 95 lb x 1 reps (+36 pts)

Standing Dumbbell Shoulder Press +132 pts

• 25 lb x 5 reps (+66 pts)
• 25 lb x 5 reps (+66 pts)

Incline Dumbbell Bench Press +382 pts

• 25 lb x 5 reps (+49 pts)
• 30 lb x 5 reps (+53 pts)
• 35 lb x 5 reps (+56 pts)
• 35 lb x 5 reps (+56 pts)
• 35 lb x 5 reps (+56 pts)
• 35 lb x 5 reps (+56 pts)
• 35 lb x 5 reps (+56 pts)

Running (treadmill) +89 pts

• 0:09:00 || 1.0 mi (+89 pts)
• Sprints. Not sure of all the distances and stuff so just did the total

Standing Barbell Shoulder Press (OHP) +267 pts

• 45 lb x 5 reps (+64 pts)
• 65 lb x 5 reps (+73 pts)
• 65 lb x 5 reps (+73 pts)
• 85 lb x 2 reps (+57 pts)

Clean and Press +1053 pts

• 65 lb x 2 reps (+72 pts)
• 85 lb x 2 reps (+83 pts)
• 95 lb x 2 reps (+89 pts)
• 95 lb x 2 reps (+89 pts)
• 95 lb x 1 reps (+72 pts)
• 95 lb x 1 reps (+72 pts)
• 95 lb x 1 reps (+72 pts)
• 95 lb x 1 reps (+72 pts)
• 95 lb x 1 reps (+72 pts)
• 95 lb x 1 reps (+72 pts)
• 95 lb x 1 reps (+72 pts)
• 95 lb x 1 reps (+72 pts)
• 95 lb x 1 reps (+72 pts)
• 95 lb x 1 reps (+72 pts)

Standing Dumbbell Shoulder Press +66 pts

• 25 lb x 5 reps (+66 pts)

Stiff Leg Barbell Good Morning +46 pts

• 45 lb x 5 reps (+23 pts)
• 45 lb x 5 reps (+23 pts)

Middle Back Shrug +46 pts

• 45 lb x 12 reps (+14 pts)
• 65 lb x 12 reps (+16 pts)
• 65 lb x 12 reps (+16 pts)
• Overhead shrugs

Calf Press On The Leg Press Machine +42 pts

• 110 lb x 25 reps (+7 pts)
• 155 lb x 20 reps (+9 pts)
• 200 lb x 20 reps (+13 pts)
• 200 lb x 20 reps (+13 pts)
• New machine, trying it out

Barbell Squat +668 pts

• 45 lb x 3 reps (+37 pts)
• 95 lb x 3 reps (+52 pts)
• 135 lb x 3 reps (+69 pts)
• 155 lb x 3 reps (+78 pts)
• 155 lb x 3 reps (+78 pts)
• 165 lb x 3 reps (+84 pts)
• 175 lb x 3 reps (+90 pts)
• 175 lb x 3 reps (+90 pts)
• 175 lb x 3 reps (+90 pts)

Box Jumps +11 pts

• 5 jumps || 18 in (+11 pts)

Jump Rope +25 pts

• 0:00:45 (+5 pts)
• 0:00:45 (+5 pts)
• 0:00:45 (+5 pts)
• 0:00:45 (+5 pts)
• 0:00:45 (+5 pts)

Barbell Glute Bridge +179 pts

• 135 lb x 7 reps (+47 pts)
• 185 lb x 7 reps (+66 pts)
• 185 lb x 7 reps (+66 pts)

Walking +40 pts

• 0:15:00 || 1.0 mi || flat (+40 pts)
• with the puppy <3

General CrossFit +1000 pts

• 2:00:00 || Intense! (+1000 pts)
• NOT CROSSFIT. but we did a lot of circuit type stuff with things that arent listed on here.

Barbell Squat +565 pts

• 45 lb x 3 reps (+37 pts)
• 95 lb x 4 reps (+60 pts)
• 135 lb x 4 reps (+78 pts)
• 135 lb x 4 reps (+78 pts)
• 135 lb x 4 reps (+78 pts)
• 135 lb x 4 reps (+78 pts)
• 135 lb x 4 reps (+78 pts)
• 135 lb x 4 reps (+78 pts)

Rack Deadlift +266 pts

• 135 lb x 2 reps (+36 pts)
• 185 lb x 2 reps (+50 pts)
• 185 lb x 3 reps (+60 pts)
• 185 lb x 3 reps (+60 pts)
• 185 lb x 3 reps (+60 pts)
• back is still grumpy from maxing out last week. will try this later.

Front Barbell Squat +165 pts

• 45 lb x 10 reps (+55 pts)
• 45 lb x 10 reps (+55 pts)
• 45 lb x 10 reps (+55 pts)
• playing around with different stances and stuff.

Box Jumps +80 pts

• 4 jumps || 18 in (+8 pts)
• 5 jumps || 18 in (+11 pts)
• 5 jumps || 18 in (+11 pts)
• 6 jumps || 18 in (+14 pts)
• 6 jumps || 18 in (+14 pts)
• 5 jumps || 18 in (+11 pts)
• 5 jumps || 18 in (+11 pts)
• im so scared of heights. this sucked lol