12/15/2014

Pain and suffering today.  It looked so doable when I wrote it out.

9/16/2014

Run 20 20x up/back

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

50 Burpees

9/11/2014

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

9/2/2014

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

8/19/2014

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

8/13/2014

AMRAP 25 Minutes

20 Bicycles (Each)

20 Mountain Climbers (Each)

20 Push Ups

20 Squats

2 Burpees

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

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

6/2/2014

AMRAP in 38 Minutes
3 Burpees
8 DB Swings
38 Mountain Climbers

Rounds/DB Weight
Ajay - 21/25#
Bhanu - 29+3/30#
Dinesh - 15/25#
Gowtham - 18+3/20#
Harpreet - 22/35#
Kira - 29+3+8+29/25#
Ray -
Salit - 23+3+8/10#
Scott - 24+3+8/65# (38 pull ups after)
Sirish - 29/55#(first 10), 35# (remainder)
Suresh - 12 Then did other workouts
Tamas -
Vijay - 21+3/55#

4/8/2014

What a great workout.  This is a benchmark workout to see where everyone is and where they came from. Compare this to 11/21/13 and 11/1/2013.  This is a way to mark your progress. Be proud of where you are today and where you can go tomorrow.

Such great work and effort by everyone today! Great job!

Warmup:

3x

10 Shoulder Press

10 Side Bends

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

Scott:

Cindy

AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

Bhanu: 28+5+5

Dinesh: 28+5+10

Harpreet: 22+5

Rahul: 28+5

Salit: 23+5+10

Scott: 27+5+10+2

Sirish: 30+5+10+13
Suresh: 20+5
Tamas: 5 (did yesterday's workout before)
Ray: Auditing group, did some of WoD and some other work

3/21/2014

1x Max Pull Ups

AMRAP - 15 minutes

Run Up and Back

10  Push Ups

Run Up and Back

10 Sit Ups/V Ups

Run Up and Back

10 DB Snatch

Run Up and Back

10 Ski Abs

1x Max Pull Ups

3x Deadlift

AMRAP

Ajay - 3+Run+10+Run+10 V Ups

Bhanu - 7+Run+10+run+10 V Ups @ 20# Snatch

Dinesh - 5+Run+10+Run+10+Run+1 Snatch @ 25# Snatch

Gowtham - 4+Run+10+Run+10 V Ups

Harpreet - 6 @ 20# Snatch

Salit - 5+Run+10+Run+10+run+10 Snatch+run+5 Ski Abs

Scott - 7+Run+10+Run+10+Run+10+Run @ 40# Snatch

Sirish - 8+Run+3 Push Ups @ 30@ Snatch

Vijay - 5+Run

Pull Ups

Ajay - 4, 4
Bhanu - 4, 3

Dinesh - 3, 3

Gowtham - 

Harpreet - 6, 5

Scott - 25, 20

Sirish - 

Vijay - 

Deadlift x10

Ajay - 45 (10), 115 (4), 115 (4)
Bhanu - 115, 115, 135

Dinesh - 135, 155, 155

Gowtham - 

Harpreet - 115, 115, 115

Salit - 20, 20, 20

Scott - 225, 295

Sirish - 135, 205, 155

Vijay - 

3/6/2014

AMRAP in 20 minutes

10 Push Ups

20 (Double) Sit Ups

40 Mountain Climbers

30 Power Snatch

---

WoD Rounds:

Bhanu - 14+10+10

Dinesh - 10

Gowtham - 9+10

Harpreet - 10

Rahul - 13+10+20

Rajan - 8+10+10

Scott - 15+10+14

Salit - 11+9

Vijay - 14+10+20+10

2/27/2014

Form – Dumbbell Snatch

WoD

AMRAP 10 minutes

5 Wide Push Ups

10 Dumbbell Snatch

15 Bicycle Sit Ups

3x5

Deadlift

Bench Press

WoD

Bhanu - 9 @ 20#

Dinesh - 9+5 @ 15#

Gowtham - 9 @ 25# (1/2 bicycle situps for 6 rounds)

Harpreet - 7 @ 20#

Salit - 7 @ 5#

Scott - 11+5+2 @ 40#

Vijay - 6+5+10+2 @ 25#

1/14/2014

Burpee Challenge - day 79 (partially done in workout)

20 minutes – AMRAP

3 Burpee

5 DB Swing

10 Jumping Jacks

15 Bicycle Sit Ups

20 Mountain Climbers

3x10 Deadlift

3x10 Shoulder Press

Dinesh - 10

Gowtham - 12

Purvaja - 12

Rahul - 12

Scott - 14+3

Salit - 10

Sirish - 13+3+5+10+3

Siva - 10

Suresh - 11

Vijay - 10

12/30/2013

Burpee Challenge - day 64 (done partially in workout)

30 Minutes – AMRAP

3 Burpees

5 Squats

10 Walking Lunges

15 Sit Ups

20 Mountain Climbers

Purvaja

30 Minutes – AMRAP

3 Burpees

5 Left Overhead Step Up @ 7.5#

5 Right Overhead Step Up @ 7.5#

10 Bench Sits

15 Sit Ups

20 Mountain Climbers

Dinesh - 12+3+5+10

Purvaja - 11+2

Rahul - 16+3+5+10

Scott - 22+3

Siva - 13

Suresh - 13+3+5+10

Vijay - 12

Zeping - 16+3+5+5

11/1/2013

Burpee Challenge - day 5

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

Bhanu - 19+5+10+2

Dinesh - 17

Harpreet - 15+5+10

Rahul - 23+5+10+6

Sirish - 23+5+10

Suresh - 15+5+10

Vijaya - 19+5+10

-----

Scott - 28+3

Cindy

AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

10 Sumo DL @ 65#

10 (Each side) 1-handed KB Swing @ 65#

10 Sumo DL @ 65#

5 Wide grip pull ups

10/25/2013

We broke into 3 groups and did 1 station every 10 minutes with 5 minutes to mark, rest and hydrate.

7 Bench Press

Lunges – 30 on/30 off

Bhanu - 3x95#

Dinesh - 3x95#

Harpreet - 2x95#, 105#

Scott - 185#, 205#, 185#

Sirish - 135#, 145#, 155#x5

Siva - 95#, 105#, 95#

Suresh - 45#, 65# 95#

Vijaya - 95#, 115# 105#

---

AMRAP – 10 Minutes

7 Burpees

14 Mountain Climbers

7 Dips

Bhanu - 4

Dinesh - 5

Harpreet - 4

Scott - 9+7 Burpees+14 Mountain Climbers

Sirish - 6

Siva - 4+7 Burpees+7 Dips (Sub Squats for Mountain Climbers)

Suresh - 2+7 Burpees+14 Mountain Climbers

Vijaya - 5

---

AMRAP – 10 Minutes

7 DB Swings

7 Shoulder Press

10 Bicycle Sit Ups

(DB Swing Weight/Shoulder Press Weight/Rounds Completed)

Bhanu - 25/2x15/5+3DB Swing

Dinesh - 20/2x15/6

Harpreet - 30/2x25/5

Scott - 65/2x30/10

Sirish - 65/2x30/5

Siva - 25/2x15/7

Suresh - 20/2x20/3

Vijaya - 25/2x25/5