9/30/2014

Max Pull Ups

5x

20 Hook Jacks

20 OH Squats

20 OH Sit Ups

20 OH Flutter Kicks (Each)

20 Dips

3 minute plank

2 minute wall sit

1 minute side plank (Each)

workout gang

a well deserved showoff

showoff before the sendoff. Thanks Dinesh

The Bicep Gang (Thanks Dinesh will miss you but the journey has to continue. Keep it up)

9/23/2014

Bench Press
2x20 Light
2x5 Heavy

100/200 Sit Ups
3/5 Minute Plank
200/400 OH Flutter Kicks
50/100 Russian Twists (Each)
100/200 Bicycle Sit Ups (each)

9/19/2014

10-1
Run up/back
Burpees
DB Swing
Dips

--

Kira ran then treadmill
Scott 2x dips
Dinesh did 10-9 and said he would finish later.

** Run disatance was about 1.4 miles

9/18/2014

Bench

2x10

1x5

1x3

3x

10 Upright Row

10 Slashers (Each)

50 Sit Ups

Run Up/back x10

Backwards Run up/back x10

Side hops up/back x5

Hang Clean - Form

* Dinesh personal bets on Bench Press today

9/17/2014

This was a horrible WoD. Nice work to everyone who showed up and put in a solid effort!

Run 10 up and back

20-1

OH Sit Up

4x OH Flutter Kick

2x Bicycle Sit Up (Each)

Side Bends

Dip

Shoulder Press

**10 Deck Squats at 16-11-6-1

Run 10 up and back

9/16/2014

Run 20 20x up/back

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

50 Burpees

9/15/2014

200/300 Mountain Climbers OR 100/200 Walking Lunges

10-1
Slashers
Overhead Sit Ups
Box Jumps
In-n-Out Abs

200/300 Mountain Climbers OR 100/200 Walking Lunges

1x10 Deadlift
1x10 Squat

9/12/2014

Bench
Deadlift
Sumo Deadlift

3x
10 Plank Rows (each side)
10 Plank Punches (each side)
10 Russian Twists (each side)
10 OH Sit Ups

9/11/2014

30 Minute AMRAP

Sprint Around

11 Push Ups

11 Sit Ups

Farmer Carry

11 Side Bends

11 Dips

Bear Crawl/Crab Walk

11 Squat

11 Shoulder Press

60 second Plank at start, 15 minutes and 30 minutes

* Plank time does not count towards AMRAP Time

9/10/2014

3rd time doing this workout.  It just doesn't get any easier.

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 started with 17-18 runs and ended with 10 more run up/back
*** Kira did 10-5 due to time
**** Dinesh did 10-4 due to time

9/9/2014

PR's all around today.  Wow, what a change from the last we did this - Compare to 5/1/14.  

Kira killed this.  Added 10# to the deck squats and cut 3 minutes from her time.  Sirish's time went up a little bit but he did all the pull ups instead of just a few rounds.  The only person who didn't get a PR was Ajay and that is because he never did this workout before. Everyone finished under the cap - I guess I have to make these harder.  :)

Amazing work everyone! I am so happy for what you all accomplished. You should all feel really good about this.

Timed (40 minute cap)

1-10-1

Box Jump

Push Ups

V-Ups

Bicycle Sit Ups (each)

Every Round:

Run up and back

2 Burpees

2 Deck Squats

9/8/2014

Bench Press
20 Light Reps
6 Heavy Reps
25 Lighter Reps
5 Heavy Reps

3x
10 Side Bends (each)
10 Russian Twists (each)
10  OH Situps

2x
25x Alternating Deadlift/Straight leg Deadlift

Bench
Kira: 55#/75# (3 reps), 65# (3 reps)/45#/65#
Scott: 145#/205#/135#/225#

3x Side Bends/ Russian Twist/OH Sit Ups
Kira: 45#/25#/25#
Scott: 65#/45#/45#

Deadlift
Kira: 65#/75#
Scott: 135#/185# (15 reps) - Added 3x10 Ab Wheel every 5 reps on last set

Bhanu ran for 4.5 miles

9/5/2014

Timed - Compare to 5/8/2014

5-10-15-20-15-10-5

Burpees

Dips

Shoulder Press

Decline Push Ups

V-Ups

* Kira PR by 2 seconds but didn't modify the workout this time.
* Scott PR by 6:37

***Update - Ajay and Dinesh did this later in the day.

9/4/2014

20x

Squat

5 seconds down

10 second hold

Jump

5x

30 Second left side plank

30 Second plank

30 Second right side plank

30 Second high plank

30 Push ups

30 Mt. climbers (each)

30 Heismans (each)

30 High knees (each)

30 Basketball jumps

30 Sit ups

30 Double sit ups

30 Bicycle sit ups

* Kira didn't do squats due to time

9/2/2014

Great work today.  WoD was a little different than normal but still really really tough.

AMRAP 30 Minutes
 - Burpees were about 12 per round across the grass
 - Running between stations just shy of 1/4 mile per round
 - Box jump was on 16" box
 - All done outdoors in the heat and the sun

Long Jump Burpees

5-10-15
Knees to Elbows

25-35-50
Dips

10-20-30
Box Jumps

25-35-50
Decline Push Ups

Ajay - Middle - 2 + Burpees + K2E + Dips + Box Jumps

Bhanu - Middle - 2 + Burpees + K2E + Dips (started late, did 25 minutes or so)

Dinesh - Middle - 2 + Burpees + K2E + Dips + Box Jumps + 12 Push Ups

Inder - Middle - 4 + Burpees + K2E (Did knee raises instead of K2E)

Scott - Hard - 3 + Burpees + K2E

Sirish - Hard - 1 round, stopped due to wrist

Vijay - Hard - 2 + Burpees

8/29/2014

Small Group. Basketball Drills - Shooting, layups... Fun day.