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Re: Malik's Log
05/27/2017
5 rounds 5 pullups 10 pushups 5 rounds 5 dips |
Re: Malik's Log
5/28/2017
Score Type:: Not Scored Tabata Sit Ups Toes 2 Bar [K2E] Total Time Partner WOD Row 2k 200 Double Unders [400 singles] Row 1k 100 Double Unders [200 singles] Time: 15:50. |
Re: Malik's Log
05/23/2017 - Cash In
Score Type:: Total Weight 12 Min EMOM Min 1-3 4 Clean & Jerks Min 4-6 3 Clean & Jerks Min 7-9 2 Clean & Jerks Min 10-12 1 Clean & Jerk Record Heaviest Weight [155] MetCon Rx Score Type:: Total Time 17 Min Time Cap 12 Clean & Jerks [115] 15 Pull-Ups 20 Air Squats 10 Clean & Jerks [115] 15 Pull-Ups 35 Air Squats 8 Clean & Jerks [115] 15 Pull-Ups 50 Air Squats Time: 16:47. |
Re: Malik's Log
05/26/2017
4 rounds 4 minutes Row 500 meters Airdyne bike with remaining time |
Re: Malik's Log
06/02/2017
1 x 3 Back Squat Score Type:: Total Weight 12m to est 3RM [185] MetCon Rx Score Type:: Total Time 4 Rounds (15 Min Time Cap) 18 Box Jumps [24] 15 KBS [44] 12 Wall Balls [16] 9 K2E Time: 14:11. |
Re: Malik's Log
06/05/2017
1 x 1 Deadlift Score Type:: Total Weight 12 Min To Est 1 Rep Max Deadlift [305] MetCon Rx Score Type:: Total Time 18 Min Time Cap 3 Rounds 8 HSPU [subbed pushups] 8 Snatch [95] [subbed cleans] 2 Rounds 10 Pull Ups 10 Clean & Jerks [115] 1 Round 25 Double Under [subbed 50 singles] 25 Deadlifts [185] Time: 16:15. |
Re: Malik's Log
06/20/2017 -
Score Type:: Total Time 22m Time Cap 20 Push Press [75] 20 Bar Facing Burpees 400m Row 15 Push Press [75] 15 Bar Facing Burpees 400m Row 10 Push Press [95] 10 Bar Facing Burpees 400m Row 5 Push Press [95] 5 Bar Facing Burpees 400m Row Time: 19:13. |
Re: Malik's Log
06/22/2017 - Cash In
Score Type:: Rounds and Reps 8 Min AMRAP (2 Person Teams) 10 Calorie Row 5 Burpees Over Rower 1 Rope Climb Switch Partners Went solo - 3 + 15 MetCon Rx [8:30 am class] Score Type:: Total Time 17 Min Time Cap 2 Rounds 30 Cal Row 20 HRPU 30 Hang Cleans [75] 20 K2E 30 Back Squats [75] Time: 17:32. CrossFit Kids Crossfit Kids WOD [4:30 pm with son, he had no workout partner] Team Style: 15 Min AMRAP Run together 200m 15 Box Jumps 15 Push Ups 15 Ring Rows Bear Crawl 1 each There and back unsure of score...but lots of fun |
Re: Malik's Log
06/28/2017
Cash in 1 x 3 Bench Press Score Type:: Total Weight 12 Min to Est 3 Rep Max Bench Press [195] MetCon Rx Score Type:: Total Time 17 Min Time Cap 3 Rounds 12 Pull-Ups 20 Air Squats 2 Rounds 15 K2E 15 Push Press [95] 1 Rounds 400 Meter Run 50 Wall Balls [20] Time: 17:22 (didn't finish 22 of the 50 wall balls) |
Re: Malik's Log
07/05/2017
Cash In Score Type:: Not Scored 16 Min EMOM 20 Air Squats into 5 Burpees (odd min) (usually ended up being 20 squats only) 25 Double Unders (50 singles) in 5 Deadlifts at 1 1/2 body weight (even min) (went with 185lbs) MetCon Rx Score Type:: Rounds and Reps 8 Min AMRAP 3 Back Squats [95] 3 T2B [K2E] 6 6 9 9 12 12 etc. score: 82. |
Re: Malik's Log
07/07/2017 - Cash In
Score Type:: Not Scored Tabata Toe Touches Planks MetCon Rx Score Type:: Total Weight 5 Rounds 4min of Work 1min of Rest 6 Shuttle Runs 1 Rope Climb Work to a max clean in remaining time Score is total weight lifted and your heaviest clean [855] Score heaviest clean in RX plus section [180] |
Re: Malik's Log
07/10/2017
50 pushups |
Re: Malik's Log
07/01/2017 - Cash In
Score Type:: Rounds and Reps 10m AMRAP 200m Run 6 Pull Ups MetCon Rx Score Type:: Total Time 21-15-9 Deadlifts [135] Cal Row 100 Singles after each round Time: 9:48. |
Re: Malik's Log
07/11/2017
50 burpees for time: 5:28 awfully slow! |
Re: Malik's Log
07/14/2017 - Cash in
Tabata Russian Twist with Med Ball [10] Push Plank [alternate hands/elbows] MetCon Rx Score Type:: Rounds and Reps 25 Min Amrap (2 Person Team) 50 KBS [53] 25 Pushups 50 Cal Row 25 Burpee Box Jumps [24] 50 Clean & Jerks [95] Combined score: 389 reps. |
Re: Malik's Log
07/17/2017
50 burpees for time: 4:35 - much better than a week ago. |
Re: Malik's Log
07/19/2017
50 burpees for time 4:16 |
Re: Malik's Log
07/20/2017
Cash in 1 x 2 Paused Front Squat [160] MetCon Rx Score Type:: Total Time 17 Min Time Cap 50 Wall Balls [16] 9 Deadlifts [135] 25 Wall Balls [16] 15 Deadlifts [165] 10 Wall Balls [16] 21 Deadlifts [195] Time: 13:13. |
Re: Malik's Log
07/24/2017 - Cash In
Score Type:: Not Scored 9 Min EMOM Min 1-3 5 Strict Press [75/86/95] Min 4-6 4 Push Press [95/105/115] Min 7-9 3 Push Jerk [115/125/135] MetCon Rx Score Type:: Rounds and Reps 12 Min AMRAP 15 Burpee Box Jumps [24] then 15-12-9 Wall Balls [20] T2B (subbed K2E) Push-Ups then 15 Burpee Box Jumps Remaining Time Clean & Jerks [95] Score is reps of Clean & Jerks score: [1] |
Re: Malik's Log
07/27/2017 - Cash in
1 x 3 Front Squat Score Type:: Total Weight 12 Min to Est 3 Rep Max [165] MetCon Rx Score Type:: Total Time 14 Min Time Cap 3 Rounds 5 Front Squats [95] 5 Shoulder to Overhead [95] 5 Back Squats [95] 15 Sit-Ups 50 Double Unders [100 singles] 15 Push-Ups Time: 10:24. |
Re: Malik's Log
07/25/2017 - Cash In
Score Type:: Not Scored 8 Min EMOM 2 Snatch Grip Deadlifts 1 Snatch Hang High Pull (subbed high hang clean) 1 Snatch (subbed clean) MetCon Rx Score Type:: Total Time 16 Min Time Cap 4 Rounds 400 Meter Run (subbed row) 15 Power Snatch [75] (subbed power clean) time: 13:50 |
Re: Malik's Log
07/28/2017 - Cash In
Score Type:: Not Scored 3 Rounds (9 Min Running Clock) 3 Min Intervals 5-1 Cleans [95] Lat Bar Burpees If you Finish before the 3 Min you rest until the next 3 starts MetCon Rx Score Type:: Rounds and Reps 17 Min AMRAP 5 Deadlifts [115] 5 Hang Cleans [115] 1 Rope Climb 200 Meter Run 1 Rope Climb Score: 5+11. |
Re: Malik's Log
08/01/2017 - Cash in
1 x 2 Bench Press Score Type:: Total Weight 12 Min to Est 2 Rep Max Bench Press [205] MetCon Rx Score Type:: Total Time 14 Min Time Cap 3 Rounds 10 box Jumps [24] 12 K2E then 2 Rounds 20 Jerks [95] 3 Rope Climbs 1 Round 25 Burpees Time: 14:09. |
Re: Malik's Log
08/02/2017 - Cash In
Score Type:: Not Scored 8 Min EMOM 1 Deadlift 2 Power Cleans 1 Squat Clean [95/95/95/115/115/115/135/135] MetCon Rx Score Type:: Total Time 16 Min Time Cap 10 Rounds 12 Air Squats 8 Sit-Ups 4 Deadlifts [135] 1 Squat Clean [135] Time: 14:15. |
Re: Malik's Log
08/04/2017 - MetCon Rx
Score Type:: Total Time 30 Min Time Cap 800 Meter Run [row] 20 Deadlifts [155] 100 Double Unders [200 singles] 600 Meter Run [row] 15 Deadlifts [185] 75 Double Unders [150 singles] 400 Meter Run [row] 10 Deadlifts [205] 50 Double Unders [100 singles] 200 Meter Run [row] 5 Deadlifts [225] 25 Double Unders [50 singles] Time: 24:20. 5 Rope Climbs |
Re: Malik's Log
08/08/2017 - Cash In
Score Type:: Not Scored 4 Rounds Plank Holds 30 Seconds Work 30 Seconds Rest 4 Rounds 30 Seconds Work 30 Seconds Rest Hollow Body Holds MetCon Rx Score Type:: Total Time Helen 3 Rounds 400 Meter Run [row] 21 KBS [44] 12 Pull-Ups Time: 13:20. |
Re: Malik's Log
08/09/2017 - Cash In
Score Type:: Not Scored Clean & Jerks 3 Rounds 1 Clean & Jerk inside every :15 for 3 Minutes Rest 1 min Increase Weight Every Round [95/105/115] MetCon Rx Score Type:: Total Time 16 Min Time Cap 400 Meter Row then 10-1 Deadlifts [155] 5 Bar Facing Burpees after each set of DL,s then 400 Meter Row Time: 14:22. |
Re: Malik's Log
08/14/2017 - Cash in
1 x 1 Snatch Grip Push Press Score Type:: Total Weight 12 Min To Est 1 Rep Max Snatch Grip Push Press [130] MetCon Rx Score Type:: Rounds and Reps 5 Rounds 3 Min Intervals with 1 Min Rest 15 Wall Balls [20] 10 Burpees then Amrap with Remaining time 5 Cleans [115] 5 Box Jumps [24] 1 Rope Climb Every Round pick up where you left off after finishing with WBS & Burpees Score is Rounds and Reps of Cleans, Box Jumps & Rope Climb Score: 4+1 |
Re: Malik's Log
08/11/2017
500m row 15 calories on airdyne bike 5 rounds |
Re: Malik's Log
08/15/2017 - Cash In
Score Type:: Not Scored Tabata Push Planks Toe Touches Shuttle Runs MetCon Rx Score Type:: Total Time 17 Min Time Cap 3 Rounds 10 HSPU [box] 10 Deadlifts [185] then 15-12-9 K2E Push Press [95] Time: 10:30. |
Re: Malik's Log
08/16/2017 - MetCon Rx
Score Type:: Total Time 14 Min Time Cap 400 Meter Row 8 Cleans [105] 200 Meter Row 10 Cleans [105] 200 Meter Row 10 Cleans [105] 400 Meter Row 8 Cleans Time: 10:59. |
Re: Malik's Log
08/18/2017 - MetCon Rx
Score Type:: Rounds and Reps 5 Rounds 1 Min Max Burpees :30 Rest 1 Min Max Wall Balls [20] :30 Rest 1 Min Max Calories Assault Bike :30 Rest 1 Min Max Single Unders :30 Rest Score is total Reps over all 5 Rounds Reps: 881. |
Re: Malik's Log
08/21/2017 - Cash In
Score Type:: Not Scored 12m EMOM Odd Minutes - 10 Deadlifts [135] Even Minutes - 8 HSPU [box] MetCon Rx Score Type:: Rounds and Reps 13m AMRAP 5 Power Cleans [115] 7 Box Jumps [24] 9 Pull Ups Score: 6+7. |
Re: Malik's Log
08/22/2017
30 cal row 15 cal assault bike 3 rounds around 11 minutes |
Re: Malik's Log
08/25/2017 - Cash in
1 x 2 Bench Press Score Type:: Total Weight 12 Min to Est 2 Rep Max Bench Press [207] MetCon Rx Score Type:: Total Time 14 Min Time Cap 25 Double Unders [50 singles] 15 Burpees 50 Double Unders [100 singles] 12 Burpess 75 Double Unders [150 singles] 9 Burpees then 20 Clean & Jerks [95] Time: 9:38. |
Re: Malik's Log
08/24/2017 - Cash In
Score Type:: Rounds and Reps 8 Min AMRAP (2 Person Team) 150 Meter Row 1 Shuttle Run Switch Scored Rounds and Reps 5+4 (solo, rested 45 seconds between rounds) MetCon Rx Score Type:: Rounds and Reps 20 Min AMRAP (2 Person Team) 10 Clean [95] 10 Box Jumps [24] 20 K2E 10 HSPU [box] 10 KB SDHP [44] 20 K2E 10 Cleans [95] 10 Push-Ups After every Round the reps increase by 5's except the 20 K2E. They remain at 20 1 Athlete works at a time 3+45. |
Re: Malik's Log
09/05/2017
Last week's summer vacation Walked between 3 and 5 miles daily, and Bixi biked around Montreal between 5 and 8 miles daily. 09/04/2017 - 50 burpees for time: 4:44. Today: 1 x 1 Hang Power Clean & Jerk Score Type:: Total Weight 12 min to est 1 Rep Max [160] MetCon Rx Score Type:: Total Time 800 Meter Run 20 Burpees 20 Cal Row 20 Cleans [115] Time: 11:23. |
Re: Malik's Log
09/07/2017
5 rounds 20 cal row 10 cal assault bike 5 rounds 5 pullups 10 pushups |
Re: Malik's Log
09/09/2017 - MetCon Rx
Score Type:: Total Time 30 Min Time Cap 8 Rounds 400 Meter Row 7 Cleans [115] 9 Pushups 12 Pull Ups Time: 32:00 (add 1 second to every round not completed). |
Re: Malik's Log
09/13/2017 - Cash In
Score Type:: Not Scored 8 Min EMOM Min 1-4 2 Bear Complex Min 5-8. 1 Bear Complex MetCon Rx Score Type:: Rounds and Reps 5 Min AMRAP 8 Burpees 8 K2E Rest 2 min 5 Min AMRAP 8 Wall Balls [20] 8 Box Jumps [24] Rest 2 Min 5 Min AMRAP 8 Back Squats [95] 8 Push-Ups 12+4. |
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