8/28/2014

Bench
Squat
Upright Row
Shoulder Press

Small group.  Weight Day.  Fun times.

Added a little running and sit ups when equipment was in use.

8/27/2014

“1000”

Do 1000 total reps of whatever exercises you want.  If you start an exercise, you have to do at least 50 of them.

Deck Squats count double
Burpees count double
Renegade Rows count double
Up and back run is 2
Squats count half
Mountain Climbers are 4-count
Bicycle Sit Ups are 4-count
High Knees are 4-count
Lunges are each side

*All weighted movements must be done with your normal weight

* Bhanu did 50 Mt. Climbers for a total of 1050.

POST RACE: THE SHOW OFF

WORKOUT GANG AT THE ROC

ROC & THE OVERLY ENTHUSIASTIC GUY: A TALE OF ENTHUSIASM MEETING THE RIDUCULOUS

8/25/2014

"DECK O WOD" - timed

Do the number on the card
♥ HEARTS = PULL UPS
♠ SPADES = PUSH UPS
♦ DIAMONDS = SIT UPS
♣ CLUBS = SQUATS
JOKERS = 25 BURPEES
(Jack=11, queen=12, king=13, ace=15)

Bhanu - 25:00 (19 cards remaining, both jokers done)
Dinesh - 25:00 (28 cards remaining, both jokers done)
Kira - 33:49
Satyajit - 34:00 (24 cards remaining, 1 joker done)
Scott - 24:04
Sirish - 33:39

8/23/2014

ROC Race

5k + Obstacles


Pictures to follow...

8/22/2014

Rahul's last day. Had to make him do burpees 1 more time. 

50 burpees for time

1 x 10 light bench press

1 x 5 heavy bench press

Find 1RM bench press

Kira's Ice Bucket Challenge

8/20/2014

Not as good on burpee reps today as last time (Link: 6/9/2014), but we are all burnt out from 2 tough days already this week.  Today was no exception.  

On The Minute

Burpees

After failure:

10 Deck Squats

50 Sit Ups

100 Mountain Climbers (Total)

150 Bicycle Sit Ups (Each)

100 Mountain Climbers (Total)

50 Sit Ups

10 Deck Squats

* Kira stopped after 2nd round of Mountain Climbers due to time

8/20/2014

Just kidding

8/19/2014

AMRAP 30 Minutes

100 Mt. Climbers (total)

50 walking lunge steps (total)

40 OH Flutter Kicks (total)

30 Bicycle Sit Ups (Each)

20 OH Sit Ups

10 Decline Push Ups

8/18/2014

Timed/Capped @ 40 minutes

10-1

Run Up and Back

Russian Twist

Double Sit Up

Push Ups

Dips

Side Bends

Burpees

Deck Squats

DB Swings

Rounds/Russian Twist #/Side Bend #/Deck Squat #/DB Swing Ajay - 5 rounds
Bhanu - 7 30#/35#/35#
Dinesh - 
Gowtham - 5 rounds
Kira - 5+Run, twist, double situ ps, push ups, dips/25#/45#/25#/25#
Rahul - 5+ run on 4
Scott - 3+ Run, twist, double sit ups, push ups, dips/45#/45#/45#/65#

Sirish - 4 45#/45#/45#/65#
Vijay -  7+Run, twist, double sit ups, push ups/35#/65#/35#/65#


Scott - did 2x double sit ups, 2x push ups and 2x dips, finished the WoD in 44:58

8/15/2014

20 OH Sit Ups

5x Run

20 OH Walking Lunge

5x Run

20 Decline Push Up

5x Run

20 Burpees

5x Run

20 OH Squats

5x Run

20 DB Swing

5x Run

20 Dips

5x Run

20 Pull Ups

5x Run

Time/OH#/DB
Dinesh - 25:25/25#/25#

Gowtham - 23:30/25#/25#

Inder - 19:55/25#/25# (No pull ups)
Kira - 20:13/20#/25#
Rahul - 19:56/35#/65#
Scott - 19:09/45#/65#
Sirish - 19:55/45#/65#

8/14/2014

5x
50 Jump Rope
40 Sit Ups
30 Dips
20 Upright row
10 Thrusters

Row/Thruster#
Kira: 2x15#
Scott: 2x 30#

Kira did 2 rounds then:
3x
10 Straight leg deadlift @ 65, 95, 95#
30 second superman

Scott did 5 rounds then:
Run 1/2 mile
45 box jumps

Ajay, Bhanu, Dinesh, Rahul, and Vijay did this WoD in the evening.

8/13/2014

AMRAP 25 Minutes

20 Bicycles (Each)

20 Mountain Climbers (Each)

20 Push Ups

20 Squats

2 Burpees

Scott the Zen Master

Gowtham power that knee up

Bhanu all worked up

VIJAY INSANITY WORKOUT 2

Vijay after insanity workout

8/11/2014

2nd time doing this workout and it didn't get any easier.  I think we all did it faster and better than last time but we were all a mess after.  Great work!

10x Run up back

10-1

2x High Knees (Each)

2x Butt Kicks (Each)

Heisman (Each)

2x Basketball Jumps

Squat Hooks (Each)

Frog Jumps (Front & Back)

Power Knee (Each)

Hit the Floor (Each)

Suicide Jumps

Ski Abs (Each)

Switch Kicks (Each)

*3 Level 1 Drills Each Round

Scott, VJ and Bhanu all did 6-10 up and back after

Gowtham did 10-5

8/8/2014

Tabata Sit Ups

5x15 Deadlift (Mid Weight)

5x
20 Decline Push Ups
20 Dips
20 OH Sit Ups

Ring Push Ups

Tabata
Ajay: 13-14-13-12-11-11-10-11
Bhanu: 22-22-20-20-20-19-18-20
Dinesh: 19-17-17-17-17-17-17-17
Inder: 21-21-19-19-18-17-16-17
Kira: 17-18-18-17-17-15-15-17
Rahul: 17-17-15-15-13-12-14-15
Scott: 23-22-21-20-18-17-17-17
Sirish: 21-22-22-21-17-17-18-15
VJ: 9-10-11-11-12-10-12-14

* Kira did 5x deadlift then 3x1 @ 165# for PR, did 1 set of push ups/dips/oh situps
* Scott did 2x deadlift @ 135#, did 10x push ups/dips/oh situps, 5 ring supermans

Kira Deadlift

PR - 165# Deadlift and hold. 2nd of 3 reps.

8/7/2014

Personal Bests all over the place. Great work today!

Timed – Capped at 40 Minutes
Compare to 5/6/14

10 Run Up and Back

10-1
Renegade Row/Plank Row
3x Squats
2x 180 Basketball Jumps
V-Ups
Double Sit Ups
Bicycle Sit  Ups (each)

120 Second Plank (If plank stops, time stops)

Max Pull Ups

20 Deck Squats
20 Burpees

---

Rounds Completed/Renegade Row Weight/Deck Squat Weight/Pull Ups

8/6/2014

Volleyball

8/5/2014

20-1

A2G Squat

Double Sit Ups

2x Bicycle Sit Up

4x Flutter Kick + OH Weight

**After Each Round**
25 Meter sprint

25 Meter high knees

Work in:

3x5

Bench – Heavy – Partner work

-Kira did 20-10

8/4/2014

30 minute AMRAP

Run to each Station

Station 1:

10 Push Ups

5 Lunges (Each)

 

Station 2:

Farmer Carry Up/Back

10 Upright Row

 

Station 3:

15 Bicycle SitUps (Each)

10 Dips

Station 4:

5 Burpees

30 Second Plank

Scott the Master!!!

Harpreet

Bhanu

Vijay man maker

Vj's Moscow Mule

8/1/2014

Harpreet's real final work out... Really. :)

After yesterday, this was tough and everyone killed it.  Personal Bests were smashed (Bests were on right and compare to April and last November  and see how big some of the changes were).  Great work! Way to push all the way through!

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

15 Manmakers

20 Each Slashers

25 Burpees

Manmakers/Slashers

Bhanu - 

Dinesh - 

Harpreet - 

Rahul - 

Scott - 2x30#/45#

VJ - 

Kira didn't do Manmakers, Slashers or Burpees

Rahul didn't do burpees

Fun times!