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

8/20/2014

Not as good on burpee reps today as last time (Link: 6/9/2014), but we are all burnt out from 2 tough days already this week.  Today was no exception.  

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

* Kira stopped after 2nd round of Mountain Climbers due to time

8/20/2014

Just kidding

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#

8/14/2014

5x
50 Jump Rope
40 Sit Ups
30 Dips
20 Upright row
10 Thrusters

Row/Thruster#
Kira: 2x15#
Scott: 2x 30#

Kira did 2 rounds then:
3x
10 Straight leg deadlift @ 65, 95, 95#
30 second superman

Scott did 5 rounds then:
Run 1/2 mile
45 box jumps

Ajay, Bhanu, Dinesh, Rahul, and Vijay did this WoD in the evening.

8/13/2014

AMRAP 25 Minutes

20 Bicycles (Each)

20 Mountain Climbers (Each)

20 Push Ups

20 Squats

2 Burpees

8/8/2014

Tabata Sit Ups

5x15 Deadlift (Mid Weight)

5x
20 Decline Push Ups
20 Dips
20 OH Sit Ups

Ring Push Ups

Tabata
Ajay: 13-14-13-12-11-11-10-11
Bhanu: 22-22-20-20-20-19-18-20
Dinesh: 19-17-17-17-17-17-17-17
Inder: 21-21-19-19-18-17-16-17
Kira: 17-18-18-17-17-15-15-17
Rahul: 17-17-15-15-13-12-14-15
Scott: 23-22-21-20-18-17-17-17
Sirish: 21-22-22-21-17-17-18-15
VJ: 9-10-11-11-12-10-12-14

* Kira did 5x deadlift then 3x1 @ 165# for PR, did 1 set of push ups/dips/oh situps
* Scott did 2x deadlift @ 135#, did 10x push ups/dips/oh situps, 5 ring supermans

8/7/2014

Personal Bests all over the place. Great work today!

Timed – Capped at 40 Minutes
Compare to 5/6/14

10 Run Up and Back

10-1
Renegade Row/Plank Row
3x Squats
2x 180 Basketball Jumps
V-Ups
Double Sit Ups
Bicycle Sit  Ups (each)

120 Second Plank (If plank stops, time stops)

Max Pull Ups

20 Deck Squats
20 Burpees

---

Rounds Completed/Renegade Row Weight/Deck Squat Weight/Pull Ups

8/5/2014

20-1

A2G Squat

Double Sit Ups

2x Bicycle Sit Up

4x Flutter Kick + OH Weight

**After Each Round**
25 Meter sprint

25 Meter high knees

Work in:

3x5

Bench – Heavy – Partner work

-Kira did 20-10

8/4/2014

30 minute AMRAP

Run to each Station

Station 1:

10 Push Ups

5 Lunges (Each)

 

Station 2:

Farmer Carry Up/Back

10 Upright Row

 

Station 3:

15 Bicycle SitUps (Each)

10 Dips

Station 4:

5 Burpees

30 Second Plank

8/1/2014

Harpreet's real final work out... Really. :)

After yesterday, this was tough and everyone killed it.  Personal Bests were smashed (Bests were on right and compare to April and last November  and see how big some of the changes were).  Great work! Way to push all the way through!

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

15 Manmakers

20 Each Slashers

25 Burpees

Manmakers/Slashers

Bhanu - 

Dinesh - 

Harpreet - 

Rahul - 

Scott - 2x30#/45#

VJ - 

Kira didn't do Manmakers, Slashers or Burpees

Rahul didn't do burpees

7/14/2014

Nasty workout for Harpreet's last day.  Great work everyone.  Way to push through this nasty workout.

18-1 – Alternating by 3 - Timed

*** 5x Run up and back after every 3rd Set ***

Set 1 (Rounds 18, 15, 12, 9, 6, 3)

Burpee

V-Up

Dips

Set 2 (Rounds 17, 14, 11, 8, 5, 2)

Jumping Squats

OH Sit Ups

2x Push Ups (34, 28, 22, 16, 10, 4)

Set 3 (Rounds 16, 13, 10, 7, 4, 1)

Dive Bomber Push Ups

3x Bicycle Sit Ups (48, 39, 30, 21, 12, 3)

10x Mountain Climbers

Sent from my mobile. Please excuse any typos. 

7/29/2014

Sent from my mobile. Please excuse any typos. 

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)

7/25/2014

Hot day to go out and run.  Totally worth it at the end.  Great work - small group.

20 rounds

Every 90 Seconds:

Run 60 Yards
5 Lunges (Each)
5 Jumping Squats
10/15 Push Ups

Sirish and Rahul did 8 Rounds then went in and did some lifting

Kira did 10 Push Ups first 10 rounds then none

Scott did 15 Push Ups

Ajay and Dinesh did 10 Push Ups

7/24/2014

This time, we timed first part for comparison of old times and then added the rest and continued timer for the whole workout. Every single person did better this time than in May... by far! Today is another workout you should all feel really accomplished with!  Great work today!

Timed (Compare to 5/13/2014 and 4/1/2014):
75/100 Push Ups
125/200 Sit Ups
200/300 Squats

-No more than 3 minutes rest-

15/25 Burpees
30/50 Dips
100/200 Mountain Climbers
30/50 Dips
15/25 Burpees

First/Total (including 3 minute break)/Old
 ** Everone did Max except Inder **
Bhanu - 22:21/38:31/25:15 (PR)
Harpreet - 24:35/40:45/29:42 (PR)
Inderjeet - 14:36/27:39/NA
Kira - 20:56/34:05/29:07 (PR)
Rahul - 24:40/40:30/25:15 (PR)
Scott - 15:06/28:16/17:55 (PR)
Sirish - 19:50/33:30/23:45 (PR)
VJ - 22:45/ 36:35/29:43 (PR)

7/23/2014

Soccer

7/22/2014

Stations
4x (50 seconds work, 10 seconds rest)
Plank Rows
Jump Rope
Sit Ups
Level 1 Drill
Static Squat
Russian Twists
Shoulder Press
Liners
Dips

7/21/2014

Amazing work today.  Just awesome to see how hard everyone worked and almost everyone crushing their old times from just over a month ago and to see where everyone was from the first time they did this.  Rahul gets a pass because he has been out a lot recently and has been getting back slowly.

Compare this to 6/16/2014

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

Time/Last Time

Ajay - 34:20 (Minimum)/44:05 (Minimum on Push ups, Max other)

Bhanu - 34:56 (Max)/40:04 (Max)

Dinesh - 36:00 (Max)/46:50 (Max)

Harpreet - 40:07 (Max)/41:35 (Max)

Kira - 30:12 (Max)/32:52 (Max)

Rahul - 36:05 (Max)/35:52 (Max)

Ray - 35:00 (2 rounds)/43:30 (Min, Half Burpees)

Scott - 22:52 (Max)/24:59 (Max)

Sirish - 31:50 (Max)/33:46 (Max)

Vijay - 36:39 (Max)/44:38 (Max)

PRs for Bhanu, Dinesh, Harpreet, Kira, Scott, Sirish, Vijay

Ajay would have had a PR if he had done the extra 75 sit ups and bicycles... He crushed his time.