1/13/2015

Scott and Kira - Day 2 at Crossfit Norcal at night

11/13/2014

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.

3/25/2014

Partner Thrusters – 10-1 Ladder

10-1

Slashers

Dips

Double Sit Ups

5x

3x Up and Back Run

10 Wide Push Ups

10 In and Out Abs

1/28/2014

Burpee Challenge - Day 93

Partner work - heavy weight 5x
P1 - 5 Plank Rows
P1 - 5 Slashers
P1 - 5 Shoulder Press
P2 - Burpees
P3 - Rest


5x
10 Side Bends
50 Wide Mountain Climbers
10 Good Morning Push Up

1/24/2014

Burpee Challenge – Day 89

5x

10 Burpees
9 dips

8  Squats

7 Sit Ups 

6 Bench Press
5 Shoulder Press

4 (Each) Lunges

3 Burpees

2 Diamond Push Ups

1 Pull Up

20 (Each side) partner side ball throw

24 Burpees to make for Burpee Challenge

11/5/2013

Burpee Challenge - day 9

Training day for Squats and Deadlift.  Good day.  Will go lighter on weights next time for full range of motion.

Partner up.

Deadlift

2x10

Squat

2x10

4x Run/Side Shuffle (each side)/Backwards

10 (each side) Partner ball throw @ 20#

100 Partner Dips/Plank

3x Partner Leg Push – Alternate every 20

5x Partner Walk @ 2x41/30 – 5 Burpees every time weight put down

Deadlift

Bhanu - 95#

Dinesh - 95#

Harpreet - 95#

Rahul - 3x135#

Sirish - 135/155/155#

Sowmya - 2x5@45

Vijay - 45#

Squat

Bhanu - 95#

Dinesh - 95#

Harpreet - 95#

Rahul - 3x135#

Sirish - 135/155/155#

Sowmya - 45#

Vijay - 95#

Purvaja - Subbed for DL and Squat

3x

10 Plank Jacks

Leg Lift+Extension

Scott

2x10 Squat @155#

3x10 Pull Ups

10 Chest to Bar Pull Ups

10 L-Sit Pull Ups

10 Overhand Pull Ups

10 Overhead Squats @ 45#

10 Sumo Deadlift @ 65#

10 KB Swings @ 65#

10 Standing bar Russian Twists

10/29/2013

Burpee Challenge Day 2

3 stations of partner workouts

2x

10 Renegade Rows

Box Jumps (While partner Rows)

2x

15 Dumbbell Deadlift

Level 1 drills/Mountain Climbers (Sowmya) (while partner Deadlifts)

2x

Partner Pyramid 5-10-15 (One partner does reps, other partner rests - do all of one exercise before going to next one)
Squats
Push-Ups
Sit-ups

Renegade Row

Bhanu - 15#

Harpreet - 15#

Scott - 25#

Sowmya - 10# 

Suresh - 15#

Vijaya - 15#

Deadlift

Bhanu - 2x30#

Harpreet - 2x30#

Scott - 185#

Sowmya - 10# 

Suresh - 2x30#

Vijaya - 2x30#

Scott

15

45# Weighted Pull Ups

Shoulder Press @ 135#

10/28/2013

Tabata Sit Ups/Crunches (Red indicates lowest round)

Bhanu - 17, 11, 11, 9, 12, 11, 9, 8 = 88

Dinesh - 10, 7, 10, 9, 7, 9, 7, 7 = 66

Harpreet - 14, 12, 14, 12, 11, 11, 10, 8 = 92

Purvaja - 12, 7, 8, 9, 7, 8, 9, 8 = 68

Scott - 20, 17, 17, 15, 13, 13, 13, 13 = 121

Sirish - 14, 14, 14, 9, 9, 11,10, 9 = 90

Siva - 12, 10, 8, 7, 7, 8, 7, 8 = 67

Suresh - 15, 12, 14, 13, 12, 13, 9, 7 = 95

Vijaya - 16, 11, 12, 10, 9, 10, 6, 6 = 80

Burpee Challenge Day 1

Partner workout - Person doing Mr. Spectaculars was timer

4x

10 Mr. Spectaculars

Liners

Lunges/Squats

Mr. Spectacular Weights

Bhanu - 15#

Dinesh - 10#

Harpreet - 15#

Purvaja - 7.5#

Scott - 30#

Sirish - 30#

Siva - 20#

Suresh - 10#

Vijaya - 15#

Group 1

Dinesh

Purvaja

Suresh

Group 2 

Siva

Scott

Sirish

Group 3 

Bhanu

Harpreet

Vijaya