1/23/2015

1/13/2015

Scott and Kira - Day 2 at Crossfit Norcal at night

1/9/2015

1/5/2015

Scott and Kira did 5 rounds

Sirish did 3 rounds

12/29/2014

5x
10 Bent over Rows
10 Shoulder Press
10 Slashers (Each)
25 Sit Ups
25 Bicycles (Each)
25 Heel Touches
50 OH Flutter Kicks
15 OH Sit Ups
15 Push Ups
10 Flys

Rows/Shoulder Press/Slashers/OH Flutter Kick/OH Sit Ups/Flys
Kira: 2x20#/2x20#/35#/35#/35#/2x15#
Raman: 2x25#/2x25#/25#/3@2x25#,2@35#/35#/2x5#
Scott: 4@135#,1@155#/2x40#/45#/4x50@65#,1x100@65#/4@45#,1@65#/2x40#
Sirish: 2x40#/2x30#//45#/45#/45#/4@2x25#,1@2x30#

12/1/2014

This workout was horrible.  It was originally slated for 5 rounds but I underestimated how bad it was and how hard it was going to be. Dropped it to 3 rounds so we could all finish on time.  Welcome to December.

3x - Weighted

10 Box step up (each)

10 Lunges (each)

10 Slashers

10 OH Sit Ups

10 Bench press

10 Window Wipers (Each)

Run 10x around

* Every minute alternate 2 burpees/2 deck squats

***Kira did 1 extra round after the run. 

11/26/2014

Nasty workout.  It was not any easier than July when we did this. 

Compare to 7/14/2014

Great work to everyone.  Kira got a PR. Scott got a PR. Raman almost broke 60 minutes on this.  

Overhead sit ups:

Kira: 25#

Raman: 25#

Scott: 65#

* Notes *

Kira - subbed Lat Pulldowns at 5 for Dive Bomb Push Ups and subbed 2-hand hammer press @ 15# for dips

Scott - did 2x dips and did Overhead at 65# instead of 45# from last time

11/13/2014

11/12/2014

3x
15 Squats (med)
25/50 Sit Ups
25/50 Bicycles (each)

3x
15 Box Jump
10 Side Bends (each)
10 Sumo DL

25/50 Double Sit Ups
10/20 Burpee long jump
100 Walking Lunges
25/50 OH Sit Ups

11/3/2014-11/7-2014

Kira and Rama on their own this week. Scott did 2 short hikes, 5 days of snorkeling and 1 beach PT with a weighted ruck.

Monday:

Jingle Jangles (10 rounds, 30 on 30 off)

10-1

Slashers (each)

3x Bicycle Sit Ups

Supermans

Tuesday:

"Box Jump Annie" - Timed

50-40-30-20-10

16"/20" Box Jump

Sit ups

10x - Timed

50 Mountain Climbers (Total)

15 Squats

Wednesday:

10x Run around

5x

10 Pull Ups/Jumping Pull Ups/Lat Pulls

10 Shoulder Press

10 Lunges (each with shoulder press weight in hand)

10 V-Ups

5x Sprint up and back

Thursday:

Squat

2x 15@ Light

10@ Medium

10@ Medium Pause Squats

2x 5@ Medium Heavy

4x

60 second Plank

30 second Side Plank (each)

15 Supermans

60 second Rest

Friday:

20-1

Evens:

Jumping Jacks

2x OH Flutter Kicks

OH Sit Ups

Odds:

Smurf Jacks

Lunges (Each)

Burpee/Suicide Jump

Run 20 Around

10/29/2014

Deadlift
10x medium
5x heavy
Work to 1x 1RM

4x
10 Squat to Box Jump
15 Box Step Up + Crunch (each)
15 Side Bends (each)
15 OH Sit Ups
50 OH Flutter Kicks
50 Walking Lunges

10/24/2014

5x

5 Deck Squats

50/100 OH Flutter Kicks

50/100 Mountain Climbers

2x

25 Deadlift

25/50 Sit Ups

25/50 Supermans

25/50 Lunges (Each)

10/16/2014

Same weight for the bar, keep it up for all 3
3x
5 Lunge (each)
5 Squat

3x
20 OH Sit Ups
200 OH Flutter Kick
2 Minute Plank

3x
45 seconds each
Butt Kickers
Basketball Jumps
Wide Mt. Climbers
Rest

3x
45 seconds each
Stance Jacks
High hook/low hook (plyo squat)
In-out abs
Rest

Lunges/Squats

Kira - 2x @ 65#, 1x @75#

Scott - 2x @ 185#, 1x @ 205#

Kira Subbed high knees for Mt. Climers, double sit ups for in-out abs and no hook, only plyo squat. No time for OH and plank.

Scott OH weight - 65#

the girl with the heavy chip on her shoulders ;) [deck sqats]

butterflies in my stomach (aka flutter kicks)

10/2/2014

5/10 Push-ups after each exercise

21-15-9
Sit Ups
Dips
Box Jumps

21-15-9
DB Swings
Squats
Slashers (each)

100 OH Flutter Kicks

Push ups (5/10)/DB Swing/Slashers/OH Flutter Kick

Bhanu - 300 Total/30#/30#/30#

Kira - 10/

Scott - 10/65#/45#/65#

Sirish - 10/65#/45#/45#

Vijay - 

10 "Abs by Flash" as a group.

9/30/2014

Max Pull Ups

5x

20 Hook Jacks

20 OH Squats

20 OH Sit Ups

20 OH Flutter Kicks (Each)

20 Dips

3 minute plank

2 minute wall sit

1 minute side plank (Each)

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)

9/17/2014

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

9/15/2014

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