1/23/2015

11/11/2014

21-15-9 (Scott added 6-3-1)
V-Up
Russian Twist
DB Swings
Shoulder Press/HSPU
Hand Release Push Up
Supine Row

100 Mt. Climbers
25 Burpees
100 Wide Mt. Climbers

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)

9/12/2014

Bench
Deadlift
Sumo Deadlift

3x
10 Plank Rows (each side)
10 Plank Punches (each side)
10 Russian Twists (each side)
10 OH Sit Ups

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

3/24/2014

Introduced Ball Slams today.  New movement, hard workout.  Nice job!

50/75/100 Push Ups

25 Box Jumps

10-1 Ladder

Burpees

Deck Squats

Russian Twist

15/25 Ball Slams

Max Pull Ups

WoD Weights (Deck Squat/Russian Twist):
Ajay -
Bhanu - 25/25
Dinesh - 25/20
Harpreet -
Rahul - 35/25 (6 Rounds), 25/25 (4 Rounds)
Salit - 10/5
Scott - 45/45
Sirish - 45/45 (5 Rounds), 45/25 (5 Rounds)


Max Pull Ups:
Ajay -
Bhanu -
Dinesh -
Harpreet -
Rahul - 6
Salit - 0
Scott - 20
Sirish - 10

3/4/2014

Bhanu was in Beast Mode again! He was crushing everyone on Jingle Jangles. Tied his Tabata Push Up Personal Best.

Harpreet beat his Tabata Push Up PR by 3.

Suresh beah his Tabata Push Up PR by 6!

Nice work today.

Jingle Jangles

Tabata Push Ups:

Bhanu: 19-18-9-7-8-7-6-8=82 (Tied PR)

Harpreet: 17-12-10-6-5-5-5-5=65 (PR by 3)

Purvaja (Incline on Bench): 14-12-10-8-7-6-6-2=65

Siva: 10-7-7-9-9-0-6-7=55

Rahul: 27-20-12-6-6-5-5-5=86

Scott: 27-23-13-11-10-10-9-9=112

Suresh: 17-12-10-8-7-6-4-6=70 (PR by 6)

Level 1 - Purvaja, Siva (2 rounds), Suresh

3x

10 Slashers

10 Russian Twists

20 Sit Ups

20 Dips

60 Second Plank

Level 2 - Bhanu, Rahul, Harpreet

3x

10 Slashers

10 Russian Twists

20 Overhead Sit Ups

25 Dips

90 Second Plank

Level 3 - Scott

3x

10 Slashers

10 Ab Wheel

10 Russian Twists

20 Overhead Sit Ups

30 Dips

90 Second Plank

1/16/2014

Burpee Challenge – Day 81

12-1 Ladder

Burpee

Slasher

Decline Push Up

Sit up

Russian Twist

In and Out Abs

Scott - add pull ups and 25# to overhead situps

A few people had to run to a meeting at round 6 or 7.

12/19/2013

Burpee Challenge - day 53

We all did this 4x with different weights for Russian Twist, Deck Squats and Shoulder Press.  Well, most of us did this 4x. Vijay forgot how to read and did it 6 or 7 or who knows how many rounds.

4x

10 Burpees

10 Russian Twists

10 Deck Squats

10 Wide Push Ups

10 Shoulder Press

10 Basketball Shots

10 180 Basketball Shots

 Purvaja:

10x 30 on 30 off Plank

3x

10 Overhead Sit Ups @10#

10 Bicycle Sit Ups

10 Shoulder Press @15#

10 side bends @15#

10 Burpees

3x

1 minute Knee in plank (Piriformis stretch)

10 Straight leg Deadlift – Slow

10 Squats - Slow

11/12/2013

Burpee Challenge – day 16

2x Bench Press/Jump Rope

Groups of 3, 1 spot, 1 bench, 1 jump rope

5x

10 Russian Twist

20 Crunches/Sit Ups/Overhead Sit Ups

10 Sumo Deadlift

10-20 Box Jumps

Bear Crawl (up and back x2)

Bench Press

Dinesh - 12x135, 10x155

Harpreet - 5x135, 12x115

Purvaja - 10 reps 2x10

Rahul - 155, 6x175

Scott - 10x135, 10x185, 7x 205, 5x225 (1 set jump rope, 3 sets double unders)

Sirish - 145, 155

Siva - 

Sowmya - 10 reps 2x10

Suresh - 

Vijaya - 4 sets 12x115

11/4/2013

Burpee Challenge - Day 8

Warmup x2

Jog

High Knees

Butt Kickers

Jumping Jacks

Heismans

1-2-3 Heismans

5x - Timed

20 Lunge Steps

20 Squats

10 Push Ups

*(Purvaja - Modified

4x

10 Shoulder Press @ 2x10#

10 Push Ups

10 Rows @2x10#

10 Sit Ups)

Timed Workout

Bhanu - 10:40

Dinesh - 10:40

Harpreet - 11:24

Rahul - 7:03

Scott - 6:32

Sirish - 7:02

Siva - 9:21

Suresh - 9:00

Vijaya - 11:02

4x

10 Russian Twist

50 Mountain Climbers

Russian Twist Weight

Bhanu - 10#

Dinesh - 10#

Harpreet - 20#

Purvaja - 5#

Rahul - 15# (Legs up)

Scott - 30# (Legs up)

Sirish - 20#

Siva - 

Suresh - 10#

Vijaya - 15#

---

Scott

Annie - Crossfit WoD

50-40-30-20-10

Double Unders

Sit Ups

10/18/13

Class is growing... had 6 people today including me.

3x - Stations - timer is person doing jump rope

(Dinesh and Bhanu joined part way through)

50 Jump Rope

Russian twists

Mountain Climbers

Shoulder Press

Plank

Tabata Squats

Bhanu - 20,20,20,20,18,14,16,12=140

Dinesh - 18,14,14,15,11,12,10,10=104

Purvaja - 11,9,7,5,6,5,7,7=57

Scott - 24,22,22,20,21,18,19,18=168

Siva - 20,14,11,10,12,8,9,8=92

Suresh - 13,12,13,6,9,9,10,__=72

Deadlift – Focused on form first then weight

- Purvaja - 2 x 1 @ 45#

- Bhanu, Dinesh, Siva, Suresh - worked up from 45-95-135 for 3 reps each

- Scott 5x 275#

10/10/13

3x 1 minute each:

Push ups, Decline Push Ups, Decline Push Ups
Side Bends (15#, 25#, 45#)
Calf Raises (2x15#, 2x25#, 2x45#)
Shoulder Press (2x7.5#, 2x20#, 2x25#)
Left Plank
Right Plank
Russian Twists (0, 0, 25#)
Back Extensions (floor, bosu, bosu @10#)
Plank
Supine Row, Supine Row, Row @25#

2 minute Rest



Bench Press

Purvaja - 3x 2x10#
Siva - 5x 95, 2x 115
Scott 3x 225