Re: Malik's Log
 

February 21, 2016

Back after 10 days off with a cold I couldn't shake.

Warm-up
Group Stretch

Metcon
Metcon (Time)
800 Meter Run
25 Walls Balls [16]
40 Meter Run
25 Back Squats [115]
400 Meter Run
25 Wall Balls
800 Meter Run

Time: 20:16.

Re: Malik's Log
 

February 24, 2016

Warm-up
Group Stretch

Cash In
10 Min AMRAP (2 Person Teams)
150 Meter Row
5 Cleans [115]

Each Partner Completes Full Round before switching

Metcon
CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots [20]
30 Cleans [135]
20 Muscle-ups

139 reps.

Re: Malik's Log
 

February 22, 2016

Warm-up
Group Stretch

Cash In
Snatch Grip Push Press (2-2-1-1-1)
[115]

Metcon
Metcon (Time)
10 Cleans [135]
then
30-20-10
Calorie Row
Sit-Ups
Deadlifts [135]

Time: 12:13.

Re: Malik's Log
 

March 3, 2016

Warm-up
Group Stretch

Cash In
15 Min AMRAP (2 Person Teams)
Max Calories in 15 Minutes
My team: 260 calories; average of class 222 calories.

Metcon
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP
1 Clean [135]
3 Burpees
5 Calorie Row
7 Sit-Ups

6 rounds + 14 reps.

Re: Malik's Log
 

March 5, 2016

1500m Row
(6:12)

Re: Malik's Log
 

March 6, 2016

Warm-up
Group Stretch

Cash In
Back Squat (10-8-6-4-2)
[205]

Metcon
Metcon (AMRAP - Rounds and Reps)
12m AMRAP
5 Power Cleans [95]
10 Box Jumps [24]
15 Wall Balls [20]

4 + 28.

Re: Malik's Log
 

March 7, 2016

Warm-up
Group Stretch

Cash In
12m to Est 2 RM
Shoulder Press (6-4-2-2-2)
[112 for 1]

Metcon
Metcon (AMRAP - Rounds and Reps)
15m AMRAP
9 KBS [44]
9 Pull Ups
9 HSPU [box]
200m Run
1 Deadlift [185]

5+10.

Re: Malik's Log
 

March 10, 2016

Warm-up
Group Stretch

Cash In
Tabata
Planks
Air Squats
Assault Bike

Metcon
Metcon (AMRAP - Reps)
4 Rounds
1 Min Calorie Row
1 Min Double Unders [singles]
1 Min Sit-Ups
1 Min Box Jump Overs [24]
1 Min Rest
Score is Total Reps

760 reps.

Re: Malik's Log
 

March 16, 2016

Sick again for a few days...ugh. Back at it this morning.

Warm-up
Group Stretch

Cash In
Esp 2 Rep Max in 15 Min
Bench Press (2-2-2-2-2)
[205]

Metcon
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP
5 Strict Pull-Ups
7 Wall Balls [20]
9 Sit-Ups
1 Rope Climb

6 rounds flat.

Re: Malik's Log
 

March 18, 2016

Warm-up
Group Stretch

Cash In
8m Work on HSPU technique

Metcon
CrossFit Games Open 16.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts [135]
55 Wall-Ball Shots [20]
55 Calorie Row
55 Hand-Release Push-ups

Got buried in the wall balls.

165 reps.

Re: Malik's Log
 

March 21, 2016

Warm-up
Group Stretch

Cash In

10 Min EMOM
10 KBS (Odd Min) [44]
5 Clean & Jerks (Even Min) [95]

Metcon
Metcon (AMRAP - Reps)
10 Min AMRAP
5 Rounds
5 Wall Balls [20]
5 Burpees
5 Squat Cleans [95]
5 Calorie Row
Then
2 Thrusters [95]
2 Box Jumps [24]
4
4
6
6

Score: 0. Got to the 3rd squat clean in the final round.

Re: Malik's Log
 

March 19, 2016

Warm-up
Group Stretch

Cash In
8m EMOM
8 Burpees
5 OHS

Metcon
Metcon (Time)
3 Rounds
15 Pull Ups
20 Box Jumps [24]
25 Air Squats
50 Double Unders [100 singles]

Time: 12:26.

Re: Malik's Log
 

March 23, 2016

Warm-up
Group Stretch

Cash In
800 Meter Run
2 Minute Rest
800 Meter Run
3:50 and 3:52.

Metcon
Metcon (Time)
15-12-9-6-3
T2B
Shoulder 2 Overhead [95]
Box Jump Overs [24]

Time: 10:44.

Re: Malik's Log
 

March 25, 2016

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Subbed [65] hang clean and jerk for thrusters. Time: 19:30.

Re: Malik's Log
 

March 29, 2016

Warm-up
Group Stretch

Cash In
15 Min To Est 1 RM Clean & Jerk
Clean and Jerk (1-1-1-1-1)
[160]

Metcon
Metcon (AMRAP - Reps)
12 Min AMRAP
3 K2E
3 SDHP [44]
3 HSPU [box]
1 Clean & Jerk at 85% [135]
6
6
6
1
9
9
9
1
12
12
12

reps: 154.

Re: Malik's Log
 

March 31, 2016

Warm-up
Group Stretch

Cash In
Bench Press (8-8-8-8-8)
15 Min to find 8 Rep Max
[165]

Metcon
Metcon (AMRAP - Reps)
5 min AMRAP
10-1
Hang Snatch [75]
Front Rack Reverse Lunges [75]

2 Min Rest

5 min AMRAP
1-10
Shoulder 2 Overhead [95]
Pull-Ups

110 reps (46/64)

Re: Malik's Log
 

April 1, 2016

Warm-up

Group Stretch

Cash In

8 Min EMOM
2 Power Cleans
1 Hang Squat Clean
1 Cluster

Metcon



Metcon (Time)

17 Min Time Cap
20 Box Jump Overs [24]
10 Burpees
10 Clusters [95]
20 Box Jump Overs
10 Burpees
8 Clusters [105]
20 Box Jump Overs
10 Burpees
6 Clusters [115]
20 Box Jump Overs
10 Burpees
4 Clusters [115]
20 Box Jump Overs
10 Burpees
2 Clusters

Every Remaining Rep equals 1 Second

17:35 [finished 1 cluster in my round of 4]

Re: Malik's Log
 

April 5, 2016

Warm-up
Group Stretch

Cash In
8 Min EMOM
2 Hang Clean & Jerks
2 Front Squats

Metcon
Metcon (Time)
20 Min Time Cap
30 Cleans [135]
30 Front Squats [135]
30 Pull-Ups
30 HSPU
30 Sit-Ups
30 Burpees

Reps can completed in any order
All unfinished reps will count as 1 second to your time

Time: 20:53. Didn't get to the HSPU and only did 7 Front Squats.

Re: Malik's Log
 

April 4, 2016

Warm-up
Group Stretch

Cash In
12 Min to Esp 1 Rep Snatch Grip Push Press
Snatch Grip Push Press (1-1-1-1-1)
[120]

Metcon
Metcon (Time)
15-12-9
Shoulder 2 Overhead [115]
Box Jumps [24]
then
15-12-9
Deadlifts [155]
Calorie Row

Time: 11:53.

Re: Malik's Log
 

April 8, 2016

Warm-up
Group Stretch

Cash In
800 Meter Run
15 Deadlifts [185]
800 Meter Run
15 Deadlifts [185]

Time: 10:34.

Metcon
Metcon (Time)
20 Box Jump Overs [24]
1 Rope Climb
200 Meter Run
15 Box Jump Overs
2 Rope Climbs
200 Meter Run
10 Box Jump Overs
3 Rope Climbs
200 Meter Run
5 Box Jump Overs
4 Rope Climbs
200 Meter Run

Time: 11:30.

Re: Malik's Log
 

April 13, 2016

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
8 Min AMRAP
800 Meter Run
Into assending Ladder

2 Min Rest
6 Min AMRAP
400 Meter Run
Continue ascending Ladder

1 Min Rest
4 Min AMRAP
200 Meter Run
Continue ascending Ladder

3,3,6,6,9,9,12,12,15,15,18,18...
T2B
Shoulder 2 Overhead [95]

107 reps.

Re: Malik's Log
 

April 14, 2016

Warm-up
Group Stretch

Cash In
12 Min EMOM
8 Deadlifts (Even Min) [95/95/115/115/135...]
20 Air Squats (Odd Min)


Metcon
Metcon (AMRAP - Reps)
15 Min AMRAP
20 Cal Row
20 Wall Balls [20]
20 Cleans [115]
20 KBS [44]
20 Back Squat [115]
Accumulate 1 Min Plank Hold

Every 15 Seconds equals 5 Reps for Plank Hold

Reps: 131.

Re: Malik's Log
 

April 18, 2016

Warm-up
Group Stretch

Cash In
Back Squats (From Ground)
7 Reps Min 1-5 [95]
5 Reps Min 6-10 [105]
3 Reps Min 11-15 [115]

Metcon
Metcon (AMRAP - Reps)
8 Min AMRAP
15-12-9
Deadlifts [155]
Box Jumps [24]

then

9-12-15
Strict Pull-Ups
Wall Balls [20]

Reps: 120.

Re: Malik's Log
 

April 22, 2016

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
25 Min AMRAP (2 Person Team)
20 KBS [53]
20 Wall Balls [20]
1 Rope Climb
20 Deadlifts [105]
20 Double Unders [double singles]
1 Rope Climb
20 Back Squats [105]
20 Burpees
1 Rope Climb
20 Sit-Ups
20 Cal Row

Partner 1 Works while Partner 2 Runs 200 Meter. Switch is made after each 200 Meter run.

Reps: 320.

Re: Malik's Log
 

April 20, 2016

Warm-up
Group Stretch

Cash In
12 Min to ESP 4 Rep Max
Bench Press (4-4-4-4-4)
[185]

Metcon
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP
7 Hang Clean & Jerks [115]
2 Bar Facing Burpees
50 Double Unders [100 singles]
2 Bar Facing Burpees

3 rounds, 24 reps.

Re: Malik's Log
 

April 26, 2016

Warm-up
Group Stretch

Cash In
10 Min to EST 1 Rep Max
Strict Press (3-3-2-1-1-1)
[105]

Metcon
Metcon (Time)
20 Min Time Cap
9-6-3-6-9
Shoulder 2 Overhead [115]
Box Jumps [24]
then
50 Double Unders [100 singles]
then
9-6-3-6-9
Deadlifts [185]
Burpees

Time: 12:23.

Re: Malik's Log
 

April 24, 2016

Warm-up
Group Stretch

Cash In

10-90 second Rounds
Attempt 1 clean and jerk each round. Work your way up to your 1RM
Clean and Jerk
[160]

Metcon
Metcon (AMRAP - Rounds and Reps)
14m AMRAP
20 Cal Row
20 Clean and Jerks [95]
20 Box Jumps [24]

2 + 13.

Re: Malik's Log
 

April 28, 2016

Warm-up
Group Stretch

Cash In
12 Min to ESP 5 Rep Max
Bench Press (5-5-5-5-5)
[165]

Metcon
Metcon (Time)
30 Air Squats
then
10 Rounds
7 Sit-Ups
5 Cal Row
3 Strict Pull-Ups
1 Deadlift at Body Weight [185]
then
30 Air Squats

Time: 13:35.

Re: Malik's Log
 

May 2, 2016

Cash In
Min 1 - 3 5 Clean and Jerks [95/95/95]
Min 4 - 6 4 Clean and Jerks [105/105/105]
Min 7 - 9 3 Clean and Jerks [115/115/115]
Min 10 - 12 2 Clean and Jerks [125/125/125]
Min 13 - 15 1 Clean and Jerk [135/145/155]

3 Rounds each consisting of 3:00
50 Double Unders [100 singles]
15 Wall Ball
5 Clean and Jerks [135]
Max Effort CTB Pull Ups
*Score equals total CTB Pull Ups completed in each of the 3 rounds.
Athletes will have a 3:00 to complete the 50 double unders, 15 wall ball, 5 clean and jerks, and accumulate CTB Pull Ups. At the 3:00 mark athletes will start back up on the double unders and proceed back through the reps until the 6:00 mark. At the 6:00 mark they repeat the same process over.

Reps: 4/0/0.

Re: Malik's Log
 

May 3, 2016

Snatch Grip Push Jerk
Score Type:: Total Weight
Description:
12m to est 1 RM
[145]



Score Type:: Total Time
Description:
800m Row
15 KBS [44]
20 Box Jumps [24]
30 KBS [44]
20 Box Jumps [24]
45 KBS [44]
20 Box Jumps [24]
800m Row

Duration: 16:58.

Re: Malik's Log
 

May 10, 2016

Partner WOD (2 Person Teams)

6 Min AMRAP
Burpees

2 Min Rest

6 Min AMRAP
Box Jumps [24]

2 Min Rest

6 Min AMRAP
Hang Cleans [115]

2 Min Rest

6 Min AMRAP
Back Squats [115]

1 Partner works at a time

Score (combined): 459 reps.

Re: Malik's Log
 

May 11, 2016

1 x 3 Deadlift
12m to Establish 3RM Deadlift [305]

20m Time Cap

3 Rounds
15 Cal Row
12 Power Snatches [75]
9 HSPU [box]

Run 800m

3 Rounds
3 Deadlifts [225]
6 Muscle Ups [12 Pull Ups]
9 Toes 2 Bar [K2E]

Time: 20:21 (add one second for each undone rep)

Re: Malik's Log
 

05/13/2016

Cash In
3000 Meter Row for Time (Teams of 3)

MetCon

25 KBS [44]
25 Sit-Ups
20 Push-Ups
20 Calorie Row
15 Burpees
10 Box Jumps [30]
15 Burpees
20 Calorie Row
20 Push-Ups
25 Sit-Ups
25 KBS

Time: 14:24.

Re: Malik's Log
 

May 16, 2016

Cash In
12 Min EMOM
Min 1-4 4 Strict Press [65/65/75/75]
Min 5-8 3 Push Press [95/105/105/115]
Min 9-12 2 Push Jerk [115/115/125/135]

MetCon
15-12-9
Shoulder 2 Overhead [105/115/125]
T2B [K2E]
50 Double Unders after each Round [100 singles]

Time: 9:08.

Re: Malik's Log
 

May 15, 2016

Cash In
12 min to Est 3 Rep Max Back Squat
[200]

MetCon
3 rounds
15 Box Jumps [24]
400 Meter Run
15 Wall Balls [20]
15 Deadlifts [155]

Time: 14:57.

Re: Malik's Log
 

May 17, 2016

MetCon

Score Type:: Rounds and Reps

Description:
15 Min AMRAP
7 Hang Cleans [95]
5 Wall Balls [20]
3 Burpees
1 Rope Climb

8 rounds, 12 reps.

Re: Malik's Log
 

May 23, 2016

Cash in

10 Min to Esp 1 Rep Max Push Press
[145]

MetCon

21 Deadlifts 42 Air Squats 84 Double Unders [168 singles]
15 Deadlifts 30 Air Squats 60 Double Unders [120 singles]
9 Deadlifts 18 Air Squats 36 Double Unders [72 singles]

Rx 225

Time: 9:52.

Re: Malik's Log
 

May 20, 2016

Bench Press
12 Min to Esp 2 Rep Max
[202]

17 Min AMRAP (2 Person Team)
25 KBS [53]
25 Box Jump Overs [24]
25 Wall Balls [20]
25 Cleans [125]
25 Calorie Row
25 Air Squats

Partner 1 Works
Partner 2 Runs 200 Meters
Switch is made after each run

1 round plus 103 reps.

Re: Malik's Log
 

May 21, 2016

12 Min AMRAP
5 Front Squats [115]
9 Push-Ups
12 T2B [K2E]

6 rounds + 9 reps.

Re: Malik's Log
 

May 26, 2016

1000m Row
Then
4 Rounds
12 Toes 2 bar [K2E]
8 Snatches [75]
12 Push Ups

Time: 15:50.