chan quiambao

Hometown:
Unknown
Gym:
CrossFit Pintados
Gender:
Male
Age:
--
Height:
--
Weight:
--

CrossFit Pintados

Members:
96
Workouts Posted:
681
Address:
Ezone Paseo, F. Cabahug St.
Brgy. Kasambagan
Cebu, Visayas 6000
Philippines

Personal Records

Metcon
Fran:
6:21
Grace:
5:15
Helen:
13:30
Cindy:
--+--
FGB:
--
Strength
Squat:
-- lbs
Deadlift:
160 lbs
Clean:
90 lbs
Snatch:
65 lbs
Jerk:
90 lbs
Distance
Run 400m:
--:--
Run 5km:
--:--
Row 500m:
--:--
Row 2km:
--:--
Swim 500m:
--:--
View All PRs

TrackMyPR member since July 16, 2014   -   9 workouts logged

Date Name Description Results
10/10/2014 Fight Gone Bad (mod) Three rounds of:

1min Wall-ball, (Advanced: 20lb/10ft, Intermediate*: 14lb/10ft, Novice: 10lb/10ft)

1min Sumo deadlift high-pull (Advanced: 35kg, Intermediate*: 25kg, Novice: 20kg)

1min Box Jump, (Advanced: 20, Intermediate*: 20, Novice: 12)

1min Push-press (Advanced: 35kg, Intermediate*: 25kg, Novice: 20kg)

1min Sumo deadlift high-pull (Advanced: 35kg, Intermediate*: 25kg, Novice: 20kg)

1 minute rest in between rounds.

The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).

Add up the total reps for the workout.

Scaling Guide: 250 350 reps		 219 reps
Performed as RX
10/07/2014 Filthy 60 For total reps.

For one minute complete as many reps of each of the following exercises. Rest one minute between each exercise. Complete each exercise in order.

Count total reps of each and post to comments along with grand total.

This is a great workout to test your intensity and stamina for each exercise. Can you go a full minute without breaking? Which movements can you get more than 50 reps on?

Box jumps (Advanced*: 24, Intermediate: 20, Novice: 12)

Jumping pull-ups,

Kettlebell swings (Advanced: 35lb, Intermediate*: 26lb, Novice: 18lb)

Walking Lunge count steps,

Knees to elbows,

Push press (Advanced*: 45lb, Intermediate: 33lb, Novice: 20lb)

Back extensions,

Wall ball shots (Advanced: 20lb/10ft, Intermediate*: 14lb/10ft, Novice: 10lb/8ft)

Burpees

Double unders. (Novices count attempts)

If there is not enough equipment, the movements can be completed in any order with the exception of the last THREE. Wall balls, burpees, and double unders (THE LAST THREE MOVEMENTS) will have to be done in order (and at the end) for the workout to be considered Rx.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 300 500 reps		 351 reps
Performed as RX
09/28/2014 Low Grade 7 min AMRAP

10 dumbbell push presses (Advanced:45lbs , Intermediate*: 30lbs, Novice: 20lbs)

40 foot bear crawl (20 out and 20 back)

20 abmat sit ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds
 4 rounds 3 reps
Performed as RX
08/25/2014 Wheels to the Wall 5 RFT

10 Pwr Cleans (60/42.5)
20 Wall balls		 15m 02s
Performed as RX
08/19/2014 Lalanne Throwdown Final 2013 5 RFT

10 Bumper Plate Burpees (20/10)
10 T2B
10 up and over Box Jumps (30/24)
5 C2B		 15m 24s
Performed as RX