10/17/2014

3x

15 Deadlift

15 Upright Row

5x

20 Dips

20 Double Sit Ups

15 Pull Up/Lat Pull Down

5 Deck Squats

10/15/2014

Jones Crawl - timed

3x

10 DL @ 115% bodyweight

25 Box Jumps

3x

50 Squats

20 Jump Squats

10 Each Side Bends

10 V-Ups

Kira with a PR in a big way from her last time - 40 seconds.

Ajay set a PR but less weight than last time.

Sirish just missed his PR but has been out for a while.

Scott missed pr by 9 seconds but had 10 extra pounds on the bar based on bodyweight.

Nice work today!

wrapping up the last day with a bang and lots of fun

core busters at work

the three monkeys (see no evil, hear no evil, say no evil)

core bustin gang

10/7/2014

Two new movements today - Rotating Planks and Smurf Jacks.

This is the end of an era.  Last day of working out here for Bhanu and Vijay.  This was Vijay's 169th post, going back to 10/22/2013, and Bhanu's 155th post, going back to 10/18/2013.  The room just won't be the same without you two - and will definitely be a lot more quiet without Bhanu to be so noisy.  Good luck to both of you on your next endeavors and keep up your new-found lifestyle of healthy living.

20 Rotating Planks (each)

10x

5 Deck Squats

5 Slashers

5 Sumo DL

5 V-Up

10 Dips

10 Lunges (each)

10 Smurf Jacks

15 Push Ups

15 Sit Ups

workout gang

showoff before the sendoff. Thanks Dinesh

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

9/17/2014

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

9/10/2014

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

9/5/2014

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

8/22/2014

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