11/24/2014

Timed (40 minute cap) - Compare to 5/1/2014

1-10-1

Box Jump

Push Ups

V-Ups

Bicycle Sit Ups (each)

Every Round:

Run up and back

2 Burpees

2 Deck Squats

Old times:

Kira - 36:06, 15# Deck Squat

Scott - 39:07 - Added pull ups, did 2x push ups and bicycle sit ups, 45# Deck Squat

**Notes**

Kira crushed her old time by 9 minutes - all while adding 10# to the deck squats and jumping on the 20" box

Scott beat his time by just over 10 minutes

Raman completed the whole thing under 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

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

8/7/2014

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

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

7/7/2014

1-10-1 – Time capped at 40 minutes (not firm)

Squats

Push Ups

V-Ups

2x bicycle sit ups

OH Sit Ups

Box Jumps

Diamond Push Ups

Plank Rows

In and out Abs

*Run ups and back after each round

Scott Sub ab wheel for Plank Rows

Rounds - OH Situps/Plank Rows

Ajay - 1-10

Bhanu - 1-10-8

Scott - 1-10-1 45#, about 43 minutes

Sirish - 1-10 45#/30# about 30 minutes

Vijay- 1-10

Kira:

10 Minutes Elliptical

               1:30 Light

               7 Medium hard

               1:30 Light

25 Swiss Ball Glute Bridge

25 Swiss Ball Leg Curl

10-1

Push Up

V-Up

2x Bicycle Sit Ups

25 Swiss Ball Glute Bridge

25 Swiss Ball Leg Curl

10 Minutes Elliptical

               2 Light

               6 Hard

               2 Light

5/6/2014

Timed – Capped at 40 Minutes

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

Max Pull Ups

20 Deck Squats
20 Burpees

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

Ajay - 3/20#

Bhanu - Plank/25# (Completed workout after time)

Dinesh - 4/20#

Gowtham - 6+Renegade Row/20#

Harpreet - 4/25#

Kira - 38:55/15#/20-15#/1 Assisted

Salit - 36:25/10#/10#

Scott - 38:04/55#/45#/18

Sirish - 39:52/30#/45#/20

Suresh - 5/15#

Vijay - Ladder/25# (Completed burpees after time)