1/20/2015

1/16/2015

Good day all around.  Kira hit a PR in bench by 10#. Scott hit a PR in Bench by 5#. Sirish hit a PR in Bench. I'm sensing a trend.

4/15/2014

21-15-9

Sumo Deadlift

DB Swing

21-15-9

2x Bicycle Sit Ups (Each)

V-Up

Wide Push Up

Lunges (Each)

2x

200 Jump Rope (Scott: 100 Double Unders)

25 Box Jumps

3/19/2014

Yoga - 40 Minutes

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After work, Scott - Timed 10:18:

10 1-Hand DB Snatch @ 40#

25 DU

20 1-Hand DB Snatch @ 40#

50 DU

30 1-Hand DB Snatch @ 40#

75 DU

20 1-Hand DB Snatch @ 40#

50 DU

10 1-Hand DB Snatch @ 40#

25 DU

2/28/2014

Pick a level, do the workouts in any order, in any number or sets you want.

Level 1

50 Box Jumps

50 Push Ups

50 DB Swings

100 Sit Ups

100 Lunges (total)

Level 2

100 Box Jumps

100 Push Ups

100 DB Swings

100 Double Sit Ups

200 Lunges (total)

-Max Pull Ups-

Level 3

-Max Pull Ups-

100 V-Ups

100 DB Swings

150 Double Unders

200 Box Jumps

200 Push Ups

300 Lunges (total)

-Max Pull Ups-

Dinesh - Level 2 (subbed 40 lunges, 80 squats) DB Swings @ 25#

Gowtham - Level 2, DB Swings @ 25#/15# (50 each)

Scott - Level 3, DB Swings @ 65#, Pullups: 24, 21

Salit - Level 1 2x, DB Swings @ 10#

2/24/2014

Tough workout today. Really good ladder.

Workout of the Day (WoD) - Scott - 7:54

55 Double Under – Buy In

10-1

Goblet Squats @ 65#

KB Swings @ 65#

55 Double Under – Buy Out

Form - (worked on form, made sure everyone is doing them correctly and safely)

Sumo Deadlift

Thrusters

Workout of the Day (WoD)

15 Burpees - Buy In

10-1

Box Jumps

Slashers

2x Push Ups

V-Ups

Sumo Deadlift

15 Deck Squats - Buy Out

2/21/2014

Really small group today. Really tough workout.

21 burpees

50 Hand Up Push Up/25 Negative Push Ups

2x

20/40 Box Jumps

2x Run Up and Back

1x Bear Crawl up and back

10 HSPU/15 Shoulder Press

2x

100 Mountain Climbers

2x Run Up and Back

15/25 V-Ups

25/50 Bicycle Sit Ups

100 Double Unders/Jump Rope

25/30 Upright Row

21 Burpees

Shoulder Press/Row

Bhanu - 2x20/45

Purvaja - 2x10/2x10

Scott - HSPU/30@95#