9/23/2014

Bench Press
2x20 Light
2x5 Heavy

100/200 Sit Ups
3/5 Minute Plank
200/400 OH Flutter Kicks
50/100 Russian Twists (Each)
100/200 Bicycle Sit Ups (each)

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

8/28/2014

Bench
Squat
Upright Row
Shoulder Press

Small group.  Weight Day.  Fun times.

Added a little running and sit ups when equipment was in use.

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

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

8/15/2014

20 OH Sit Ups

5x Run

20 OH Walking Lunge

5x Run

20 Decline Push Up

5x Run

20 Burpees

5x Run

20 OH Squats

5x Run

20 DB Swing

5x Run

20 Dips

5x Run

20 Pull Ups

5x Run

Time/OH#/DB
Dinesh - 25:25/25#/25#

Gowtham - 23:30/25#/25#

Inder - 19:55/25#/25# (No pull ups)
Kira - 20:13/20#/25#
Rahul - 19:56/35#/65#
Scott - 19:09/45#/65#
Sirish - 19:55/45#/65#

8/13/2014

AMRAP 25 Minutes

20 Bicycles (Each)

20 Mountain Climbers (Each)

20 Push Ups

20 Squats

2 Burpees

Gowtham power that knee up

8/11/2014

2nd time doing this workout and it didn't get any easier.  I think we all did it faster and better than last time but we were all a mess after.  Great work!

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, VJ and Bhanu all did 6-10 up and back after

Gowtham did 10-5

7/28/2014

Great work today - everyone killed this workout a lot faster than I expected!  I guess that means I have to make tomorrows workout harder.

5x
10 Alternating DB Snatch
5 Slashers (each)
5 Deck Squats
10 in-n-out abs
20 Double Sit Ups

Buy Out – 200/400 Mt. Climbers

* Every 60 seconds do 5/10 Push Ups

Scott and Vijay did 10 Push Ups, everyone else did 5.
Scott did all right hand snatch after first round (broken finger)

6/26/2014

Really tough, really long workout today.  The running was just over 1 1/4 miles total plus everything else we did.  Great work, everyone!

10-1

Run Up and Back

Russian Twist

Double Sit Up

Push Ups

Dips

Side Bends

Burpees

Deck Squats

DB Swings

(Rahul did 7 rounds)

Kira (No Elliptical for last 2 rounds due to time): 

10-1

Russian Twist (each side)

Double Sit Up

OH Sit Up

Push Ups

Dips

Shoulder Press

Side Bends (each)

Plank (In seconds x10)

* 1 Minute Elliptical Level 14

Purvaja

Stretch – Hold each 30-45 seconds

Standing Forward Bend

Standing Frog

Knee to chest (Each/Both)

Scorpion – Each side

Piriformis Stretch (Pigeon Pose)

Bridge

10-1

Run Up and Back

Russian Twist

Crunches x2

Push Ups

Dips

Side Bends

Plank (In seconds x10)

Stretch – Hold each 30-45 seconds

Standing Forward Bend

Standing Frog

Knee to chest (Each/Both)

Scorpion – Each side

Piriformis Stretch (Pigeon Pose)

Bridge

6/24/2014

Deadlift

2x 20 @ Light

1x10 @ Normal

1x5 @ Heavy

Bench Press

2x 20 @ Light

1x10 @ Normal

1x5 @ Heavy

3x

20 OHS

10 Shoulder Press

Add caption

6/19/2014

Welcome back Purvaja!  Last workout for Rajan... Good luck on your next adventure!  Looks like we are getting handstands going with the group now.  

3x

20 High Knees (Each)

20 Butt Kickers (Each)

15 Heisman (Each)

10 1-2-3 (Each)

5 Hit the Floor (Each)

3x

10 Ski Jump (Each)
10 In-and-out abs
5 Ski Abs (Each)

5 Level 1 Drill

3x

5 Suicide Jumps

10 Cross Jacks (Each)

10 Power Knees (Each)

15 Push Up Jacks

10 High Plank Knees (Each)

10 Low Plank Knees (Each)

Purvaja did:

Walk 5 minutes

Page 1 Exercises + Scorpion

Slow and hold each one 30-45 seconds

5x - Alternate

1 minute walk

30 seconds jog

3x - Slow

10 Leg Extensions Backwards (Each)

10 Leg Extensions Side (Each)

5x - Alternate

1 minute walk

30 seconds jog

Page 1 Exercises + Scorpion

Slow and hold each one 30-45 seconds

Walk 5 minutes

6/16/2014

Huge class today. Great work, everyone!

Walk the Line - Timed

3x
100 Walking Lunges
25/50 Pushups
25/50 Sit ups

25/50 Bicycle Sit ups

10 Burpees

100 Mountain Climbers

Compare to 2/18/2014

Ajay - 44:05 (Max except Min Push Ups)

Bhanu - 40:04 (Max)

Dinesh - 46:50 (Max)

Gowtham - 35:40 (Min)

Harpreet - 41:35 (Max)

Kira - 32:52 (Max)

Rahul - 35:32 (Max)

Rajan - 34:07 (Max)

Ray - 43:30 (Half except burpees)

Scott - 24:59 (Max)

Sirish - 33:46 (Max)

Suresh - 39:50 (Min)

Vijay - 44:38 (Max)

6/13/2014

Volleyball - For Penalties
Server decides penalty for team losing the serve

6/9/2014

On The Minute

Burpees

After failure:

10 Deck Squats

50 Sit Ups

100 Mountain Climbers (Total)

150 Bicycle Sit Ups (Each)

100 Mountain Climbers (Total)

50 Sit Ups

10 Deck Squats

Burpee rounds:

Bhanu - 13

Dinesh - 11

Gowtham - 11

Harpreet - 12

Kira - 13+10

Rajan - 12

Salit - 13

Scott - 16+12

Sirish - 13+5

Vijay - 12+10

6/6/2014

Time capped at 40 Minutes

25 Burpees

20 Deck Squats

100/150/200 Mountain Climbers

30/50/75 Push Up Jacks

30/50/75 Basketball Jumps

75/100/150 Bicycle Sit Ups (Each)

10x Liners (Up and Back)

30/50/70 Spiderman Push Ups (Total)

20/35/50 Thrusters

20/35/50 V-Ups

Max Pull Ups

Time - Light,Middle,Hard/Deck Squat/Thruster/Pull Ups

Ajay: 33:56 - Middle (push ups Light)

Bhanu: 40:00 - Hard (50 Push Ups)/35#/20@2x20#, 30@2x15#/

Dinesh: 40:00 - 

Gowtham: 33:00 - Light

Harpreet: 40:00 - Middle/35#/2x20#/10

Kira: 30:57 Middle (After, did up to hard on all sets)

Rajan: 32:30 - Middle

Salit 40:00 - Light Push Up/Thrusters, Middle Everything Else

Scott 37:50: Hard (300 mountain climbers)/45#/65#/21

Suresh: 35:00: Light

Vijay - 40:00 - Hard/ /2x20#/

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#

5/29/2014

Squats 3x10

Squats 2x5 (Heavier)

(If OK with more weight)

Deadlift 2x10

Deadlift 2x5 (Heavier)

(If OK with more weight)

Alternating with partner:

5x

P1) 5 Renegade Rows (Heavy)

P1) 25 Sit ups

P2) Flutter Kicks + weight

Switch Partners

Weights (Squat/Heavy Squat/Deadlift/Heavy Deadlift/Renegade Row/Flutter Kick)

Ajay - 75#/95#/95#/125#/20#/25#

Bhanu - 95#/100#/125#/145#/25#

Gowtham - 135#/155#/135#/0/

Harpreet - 95#/100#/135#/155#/25#/

Kira - 

Salit - 2x15#/0/25#/0/10#/15#

Scott - (a2g + hold 3 seconds at bottom - all squats) 155#/185#, 205#/55#/2x25#

Sirish - 155#/185#/225#/0/55#/45#

Suresh - 

Vijay - 95#/100#/115#/125#/30#/

Scott, Sirish, Gowtham did 3 sets of partner work.

5/15/2014

Timed (Compare to 2/4/2014):

100 Burpees

10/25/50/75 Pull Ups

25/50 Deck Squats

100/250 Sit Ups

200/400/500 Mountain Climbers (total)

Pick a level, break up sets any way you want

Full house today. Some old faces back. We took up all the room and overflowed into the side area. Awesome work.  Tough, tough workout. The few of us that ran this before, everyone either lowered their times or came close to times while greatly increasing the workout.  Amazing.

Time-Pull Ups/Deck Squats (Weight)/Sit Ups/Mountain Climbers

Ajay: 42:30 - 20/50(25#)/100/200

Bhanu: 49:27 - 32/50 (35#)/200/500

Dinesh: 41:32 - 15/25(25#)/100/200

Gowtham: 15/25(35#)/100/200
Harpreet: 53:00 - 25(25#)/50/250/500

Purvaja: 5 (sub lat pulls)/0/50/120 - 30 burpees
Rahul: 47:09 - 50/50(45#)/250/500

Salit: 44:30 - 10/25(10#)/250/500

Scott: 37:20 - 75/50 (45#)/250/500

Sirish: 43:10 - 75/50(45#)/250/500

Vijay: 54:06 - 75/50(35#)/250/500

Suresh

Siva