12/8/2014

Squats

3x10 – Med/Heavy

1x5 – 5 second pause

1x3 – 5 second A2G squat

Form – Turkish Get Ups

3x

10 Slashers

15 Supermans

20 Box Jump

25 Sit Ups

3x

20 Shrugs

10 Pull Ups

11/21/2014

10/3/2014

4x
15 Bench Press (Medium Weight)
15 Shoulder Press
20 Lunges (Each)

3x
15 Deadlift (Medium Weight)
25 Squats
50 Yard Farmer Carry

Bench/Shoulder/Deadlift/Farmer Carry

Kira: 3@55#, 1@65#/2x15#/95#/2x41#
Neil: 1@55#, 2@65#. 1@75#/2x15#/45#/2@2x25#, 1@2x41#
Scott: 165#/2x30#/185#/2x41#

Kira and Scott did 2 rounds of deadlift set
Neil deadlift for form ober weight today

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#

2/14/2014

Small group. Focused most of the class on form for squats, lunges and box jumps.  Working hard to take the pressure off the knees and ankles and onto the glutes and quads and thighs.

Then

Tabata Push Ups
Bhanu - 19-17-12-7-8-7-7-5= 82
Dinesh - 14-12-9-5-7-5-6-6= 64
Salit - 11-10-7-6-7-7-7-6= 61
Scott - 24-20-13-9-8-7-8-8= 97
Vijay - 13-11-10-7-8-6-7-6= 68

Tabata Sit Ups
Bhanu - 10-11-11-10-10-10-10-11= 83
Dinesh - 12-12-12-10-10-10-10-9= 85
Salit - 15-15-15-15-13-15-14-9= 111
Scott - 18-17-15-13-13-14-12-12= 114
Vijay - 10-10-11-10-10-10-9-11= 81

Tabata Squats
Bhanu - 16-15-15-15-16-16-17-22= 132
Dinesh - 12-13-14-12-12-11-13-13= 100
Salit - 12-13-12-12-11-12-13-12= 97
Scott - 19-19-17-17-17-18-17-22= 146
Vijay - 7-8-8-8-8-8-8-9= 64