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Athlete Date Sort Location Workout Name Description Results
Kirat Malik 08/24/2012 CrossFit 604 CrossFit 604 Aug 24 2012 Cindy
20 min AMRAP:
5 Pullups
10 Pushups
15 Squats
 14 rounds 10 reps
Workout Scaled
Kirat Malik 08/23/2012 CrossFit 604 CrossFit 604 Aug 23 2012 WOD:
4 Rounds for time:
6 Back Squats 135/205
6 Box Jumps 24/30
6 Gassers (shuttle sprints in gym)
Rest 60 seconds between rounds.
Score = Total time minus 4 minutes		 7m 13s
Workout Scaled
Kirat Malik 08/22/2012 CrossFit 604 CrossFit 604 Aug 22 2012 WOD:
5 Rounds for time (20 minute cap):
7 Hang power cleans 105/155
5 Shoulder to overhead 105/155
3 Bar Muscle Ups (substitute with 9 pull-ups, 9 pushups - break up how you like)

 13m 11s
Workout Scaled
Kirat Malik 08/21/2012 CrossFit 604 CrossFit 604 Aug 21 2012 WOD
50 Wall Balls
25 Pullups
50 Box Jumps 20
25 Ball slams 40/30
50 Double Unders
25 Kettlebell Swings 32/24kg
25 Ring Dips
25 Hip Ext - GHD
3 Rope Climbs		 17m 03s
Workout Scaled
Kirat Malik 08/20/2012 CrossFit 604 CrossFit 604 Aug 20 2012 WOD:
5 min AMRAP:
10 Power Snatch 55/75
5 Bar facing burpees
Rest 3 mins
5 min AMRAP:
10 OH Barbell Walking Lunges 55/75 (active shoulders)
5 knees to elbow

Score is total reps		 100 reps
Workout Scaled
Kirat Malik 08/16/2012 CrossFit 604 CrossFit 604 Aug 16 2012 WOD:
4 rounds for time:
7 Front Squats 120/185
14 KB Snatches 16/24kg (10 per side. Divide how you like. Scale to 20 swings if necessary)
Row 400m
Rest 1 minute between each round.
Score is total time minus 3 minutes rest

 13m 43s
Workout Scaled
Kirat Malik 08/15/2012 CrossFit 604 CrossFit 604 Aug 15 2012 WOD:
10 min AMRAP:
1 Rope Climb 15' (Scale 5 ring rows or 5 pullups - not band assisted)
7 Ring dips (Scale dip variation as required)
10 Ball Slams
 4 rounds 11 reps
Workout Scaled