Re: Malik's Log
 

November 3, 2014

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Rounds and Reps)

Partner WOD
20 Min AMRAP

9 Snatches [75]
9 Box Jump Overs [24]
9 Calorie Row

You must complete full round before you tag in your partner

We completed 10 rounds on the dot.

Re: Malik's Log
 

November 4, 2014

Warm-up
Group Stretch

Cash In
8m EMOTM
1 Power Clean
1 Below the knee power clean
1 hang squat clean
[95/95/105/105/115...]

Metcon
Metcon (Time)

21 Front Squats [95]
21 Chest to Bar Pull Ups

15 Front Squats [115]
15 Chest to Bar Pull Ups

9 Front Squats [135]
9 Chest to Bar Pull ups

Time: 12:30.

Re: Malik's Log
 

November 6, 2014

Warm-up
Group Stretch

Cash In
8 Min EMOTM
5 Squat Cleans [95]

Metcon
Metcon (Time)
5 Rope Climbs
then
3 Rounds
15 KBS [53]
20 Push Ups
15 Box Jumps [24]
then
5 Rope Climbs

Time: 12:47.

Re: Malik's Log
 

November 10, 2014

Warm-up
Group Stretch

Cash In
12m of Pull Up and Toes 2 Bar Practice.

Metcon
Metcon (Time)
1000m Row
100 Wall Balls [16]
10 Clean and Jerks [135]

Time: 16:52.

Re: Malik's Log
 

November 11, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
5 Back Squats [95]
Coach revamping my squat to get in the hole

Metcon

In honor of Veteran's Day we will be doing the hero WOD Rankel. Read his story below:

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Rankel (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run

Rounds and Reps: 5 + 0.

Re: Malik's Log
 

November 14, 2014

Warm-up
Group Stretch

Cash In
8-1
Burpees
Shoulder 2 Overhead [95]
Time: 8:36.

Metcon
Metcon (Time)
9-12-15
OHS [45]
Chest 2 Bar Pull Ups

Time: 7:53.

Re: Malik's Log
 

November 17, 2014

Warm-up
Group Stretch

Cash In
Back Squat (4-4-4-4-4)
built up to [205]

Metcon
Metcon (AMRAP - Reps)
9 Minute EMOTM
Min 1 8 Cal Row
Min 2 30 Double Unders [60 singles]
Min 3 8 Burpees
Min 4 8 Cal Row
Min 5 30 Double Unders
Min 6 8 Burpees
Min 7 8 Cal Row
Min 8 30 Double Unders
Min 9 8 Burpees

Your score is how many Reps of Cleans @135/95 you get with the remaining time every Round.

31 reps at [135].

Re: Malik's Log
 

November 18, 2014

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)

7 X 2:00 Minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats
then
Shoulder 2 Overhead 135/95 for remaining 2 Minutes

1 Min Rest

Score is total number of Shoulder 2 Overhead.

Score: 53 reps at [115].

Re: Malik's Log
 

November 19, 2014

Warm-up
Group Stretch

Cash In
10 Min
Practice
Handstand Walks
Handstand Holds

Metcon
Metcon (Time)
25 Deadlifts [185]
then
3 Rounds
15 Box Jumps [24]
15 KBS [53]
15 Sit-Ups
then
25 Deadlifts [185]

Time: 10:58.

Re: Malik's Log
 

November 20, 2014

Warm-up
Group Stretch

Cash In
Tabata
Planks
10 Meter Sprints

Metcon
Metcon (Time)
50 Double Unders [subbed 100 singles]
50 Wall Balls [20]
2 Rope Climbs
40 Air Squats
40 Push-Ups
2 Rope Climbs
30 Burpees
30 Jumping Lunges
2 Rope Climbs
20 Pull-Ups
20 Hang Cleans [115]
2 Rope Climbs
10 Front Squats [115]
10 T2B [subbed knees to elbows]

Time: 26:08.

Re: Malik's Log
 

November 23, 2014

Warm-up
Group Stretch

Cash In
Pressing Snatch Balance (3-3-3-3-3)
Have lots of trouble here. Just used [35] bar but had good depth and better shoulder flexibility.

Metcon
Metcon (AMRAP - Reps)
12m AMRAP
10-1
Wall Balls [20]
Power Cleans [115]
Sit Ups

Reps: 148. Dragging but better than staying home.

Re: Malik's Log
 

November 29, 2014

Traveling to Pittsburgh for the Holiday. Dropped in with my friends at Crossfit Shadyside. Nice box, good coaches, friendly people.

10 minute warm up

PARTNER WOD

12 minutes
Athlete A:
6 pullups
4 hspu [box]
8 kbs [53]
Athlete B: max effort power snatch, [65]

Both athletes start together. Once Athlete A finishes their 8th kbs, athletes switch. Score is number of cleans.

We did [64].

5 minute rest

10 minutes
Athlete A:
5 deadlifts, [225]
13 push ups
9 box jumps [24]
Athlete B:
10 ttb
Max effort wallballs

Both athletes start together. Once Athlete A finishes their 9th box jump, athletes switch. Score is total number of wallballs.

We did [95].

5 minute rest

8 minutes
Athlete A:
200m sprint
10 OHS, [bar]
Athlete B:
20 dubs (40 singles)
Max effort OTB burpees

Both athletes start together. Once Athlete A finishes their 10th OHS, athletes switch. Score is total number of OTB burpees.

We did [63].

Re: Malik's Log
 

December 1, 2014

Warm-up
Group Stretch

Cash In
Tabata
Planks
Push Ups

Metcon
Metcon (Time)
25 KBS [44]
Then
3 Rounds
10 Ring Dips
10 Deadlifts [225]
10 Bar Facing Burpees
Then
25 KBS [44]

Time: 12:00. Should have gone to 53 on the KBS.

Re: Malik's Log
 

December 3, 2014

Warm-up
Group Stretch

Cash In
Back Squat (3-3-2-2-2)
Built up to [215]

Metcon
Metcon (Time)
21-15-9-6-3
Hang Cleans [115]
Pull-Ups

25 Air Squats after every round

Time: 14:53.

Re: Malik's Log
 

December 4, 2014

Warm-up
Group Stretch

Cash In
Death by Touch and Go Snatches for 8 minutes [75]

Metcon
Metcon (Time)
800m Row
Then
4 Rounds
10 Shoulder 2 OH [95]
15 Sit Ups
50 Double Unders [100 singles]
Then
800m Row

Time: 16:17.

Re: Malik's Log
 

December 8, 2014

Warm-up
Group Stretch

Cash In
Push Press (6-4-2-1)
[125]

Metcon
Metcon (Time)

Partner WOD
Accumulate 3000m on the Rower
1 Partner Rows while other completes

1 Round
10 Deadlifts [155]
30 Double Unders [60 singles]
10 Chest 2 Bar Pull Ups

Time: 13:36.

Re: Malik's Log
 

December 10, 2014

Warm-up
Group Stretch

Cash In
2 Rounds
20 Med Ball Cleans [20]
20 Burpees

Metcon
Metcon (Time)
12-9-6-3-6-9-12
Wall Balls [20]
Box Jumps [24]
Push-Ups

30 Double Unders between each Round [60 singles]

Time: 13:06.

Re: Malik's Log
 

December 11, 2014

Warm-up
Group Stretch

Metcon
Metcon (Time)
3 Rounds
10 Hang Cleans [125]
10 Toes 2 Bar [K2E]

Then

3 Rounds
10 Hang Snatches [75]
10 Pistol Squats [done on bench]

Then

3 Rounds
10 Push Press [115]
10 Pull Ups

17:51.

Re: Malik's Log
 

December 12, 2014

Warm-up
Group Stretch

Metcon
Metcon (Time)

35 Minute Time Cap
Partner WOD
3 Rounds (1 Athlete works at a time)
50 Wall Balls [20]
50 SDHP [75]
50 Box Jump Overs [24]
50 Burpees
50 Calorie Row
Rest 1min between rounds

2 Rounds + 122 reps

Re: Malik's Log
 

December 17, 2014

Warm-up
Group Stretch

Cash In
Bench Press (3-3-3-3-3)
[185]

Metcon
Metcon (AMRAP - Reps)
6 Min AMRAP
Cleans [115]
Ring Dips
2
2
4
4
6
6

2 Min Rest

6 Min AMRAP
Snatches [75]
Pull-Ups
2
2
4
4
6
6

Total Reps: [131]

Re: Malik's Log
 

December 15, 2014

Warm-up
Group Stretch

Cash In
8 Min EMOTM
5 Thrusters [75]

Metcon
Metcon (Time)
10-20-30
Wall Balls [20]
Deadlifts [225]
Box Jumps [24]
Then
5 Rope Climbs

Time: 20:12

Re: Malik's Log
 

December 18, 2014

Warm-up
Group Stretch

Cash In
Push Jerk (4-3-3-2-1-1)
[135]

Metcon
Metcon (AMRAP - Rounds and Reps)

10 Min AMRAP
10 Wall Balls [20]
10 Box Jumps [24]
10 Push Ups

6 +2.

Re: Malik's Log
 

December 19, 2014

Warm-up
Group Stretch

Cash In

8m EMOTM
1 Power Clean
1 Squat Clean Thruster
1 Front Squat
[95]

Metcon
Metcon (Time)
25 Deadlifts [135]
20 Double Unders [double singles throughout]

20 Deadlifts [155]
40 Double Unders

15 Deadlifts [185]
60 Double Unders

10 Deadlifts [225]
80 Double Unders

5 Deadlifts [275]
100 Double Unders

Time: 10.30.

Re: Malik's Log
 

December 23, 2014

Warm-up
Group Stretch

Cash In
Snatch Grip Push Press (3-3-3-3)
[85]

Metcon
Metcon (Time)
21 Power Cleans [115]
21 Box Jumps [24]
21 Pull Ups
15 OHS [bar]
15 Box Jumps [24]
15 Pull Ups
9 Squat Cleans [115]
9 Box Jumps [24]
9 Pull Ups

Time: 13:45. Shoulder bothering me.

Re: Malik's Log
 

December 27, 2014

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Rounds and Reps)
20 Min Amrap
10 Shoulder 2 Overhead [95]
200 Meter Run
5 Burpees
1 Rope Climb

Rounds and Reps: 6 + 5.

Re: Malik's Log
 

December 31, 2014

Warm-up
Group Stretch

Cash In
Bench Press (2-2-2-2-2)
[185]

Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
12 Hang Cleans [95]
31 Double Unders [singles]
14 Wall Balls [20]

Rounds and Reps: 4 + 10.

Re: Malik's Log
 

January 4, 2015

Warm-up
Group Stretch

Metcon
Metcon (Time)
25m Time Cap
5 Rounds
5 Squat Cleans [75]
5 Toes 2 Bar [K2E]
5 Pull Ups

4 Rounds
4 Squat Cleans [95]
4 Toes 2 Bar [K2E]
4 Pull Ups

3 Rounds
3 Squat Cleans [115]
3 Toes 2 Bar [K2E]
3 Pull Ups

2 Rounds
2 Squat Cleans [135]
2 Toes 2 Bar [K2E]
2 Pull Ups

Time: 22:56.

Then
1 Minute Rest

Metcon (AMRAP - Reps)

3m AMRAP
Clean and Jerks [95]

Reps: 15.

Re: Malik's Log
 

January 5, 2015

Warm-up
Group Stretch

Cash In
Split Jerk (3-3-2-2-1)
[135]

Metcon
Metcon (Time)
3 Rounds
20 Box Jumps [24]
20 Push Jerks [95]
20 KBS [44]
2 Rope Climbs

Time: 18:26.

Re: Malik's Log
 

January 7, 2015

Warm-up
Group Stretch

Cash In
Squat Clean (3-3-2-2-1)
[175]

Metcon
Metcon (AMRAP - Rounds and Reps)
10m AMRAP
3 Snatches [85]
5 Burpee Box Jumps [24]
7 Ring Dips

Rounds and Reps: 5 + 5.

Re: Malik's Log
 

January 12, 2015

Having trouble getting to the gym. Did 50 burpees for time.

Time: 5:10. Can't believe how gassed I got.

Re: Malik's Log
 

January 13, 2015

Warm-up
Group Stretch

Cash In
Snatch Balance (8-8-4-2-2-1)
[70] - ugh

Metcon
Metcon (AMRAP - Reps)
6 Min AMRAP
15-12-9-6-3
KBS [44]
Burpees

2 Min Rest

6 Min AMRAP
3-6-9-12-15
OHS [35] ugh
Box Jumps [24]

Dreaded snatch balance and OHS.

Reps: 142.

Re: Malik's Log
 

January 19, 2015

Still having trouble getting to the box. Did 50 burpees for time.

Time: 5:18.

Re: Malik's Log
 

January 20, 2015

Warm-up
Group Stretch

Cash In
Shoulder Press (6-4-2-1)
[95]

Metcon
Metcon (Time)
15 Back Squats [115]
Then
3 Rounds
10 Pull Ups
10 Burpee Box Jumps [24]
10 Deadlifts [185]
Then
15 Back Squats [115]

Time: 12:44.

Re: Malik's Log
 

January 21, 2015

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
Partner WOD
4 Rounds
2m AMRAP Cal Row
2m Wall Balls [20]
2m Hang Cleans [115]

1m Rest Between Rounds

1 partner works at a time

Reps: 483.

Re: Malik's Log
 

January 25, 2015

Warm-up
Group Stretch

Cash In
15 Min
Find Max Thruster
[145]

Metcon
Metcon (AMRAP - Rounds and Reps)
8 Min AMRAP
5 Deadlift [115]
5 Hang Power Cleans [115]
5 Front Squats [115]
5 Jerks [115]

3 rounds + 10.

Re: Malik's Log
 

January 27, 2015

50 burpees for time.
4:50.

Re: Malik's Log
 

January 28, 2015

Warm-up
Group Stretch

Cash In
8 EMOM
1 Power Clean
1 Squat Clean
1 Front Squat
[135]

Metcon (Time)
15-12-9-6-3
Front Squats [115]
Ring Dips
Deadlifts [115]

Time: 11:45.

Re: Malik's Log
 

January 30, 2015

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Rounds and Reps)
Partner WOD
25m AMRAP
50 Box Jumps [24]
50 Burpees
40 Wall Balls [20]
40 Toes 2 Bar (K2E]
30 Hang Cleans [115]
30 HSPU [box]
20 Thrusters [115]
20 Knees 2 Elbow
10 OHS [95]
10 Rope Climbs

1 Round + 78 reps.

Re: Malik's Log
 

February 9, 2015

Been sick for several days, then suffered from a neck strain.

Feeling good yesterday, did 50 burpees for time.

Time: 4:34. Headed back to the box tonight.

Re: Malik's Log
 

February 10, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOTM
3 Push Press
1 Push Jerk
[95]

Metcon
Metcon (Time)
800 Meter Row
then
18-15-12-9-6-3
Wall Balls [20]
Deadlifts [155]
then
800 Meter Row

Time: 17:36.