1/27/5015

1/21/2015

1/20/2015

1/16/2015

Good day all around.  Kira hit a PR in bench by 10#. Scott hit a PR in Bench by 5#. Sirish hit a PR in Bench. I'm sensing a trend.

1/14/2015

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

Raman did 1 round of lunges and 2 rounds of everything else

Kira sub suicide jumps for burpees and no push ups

Kira - 23:04
Scott - 24:58
Sirish - 33:ish

Scott and Kira - Day 3 at Crossfit Norcal at night

1/12/2015

Scott and Kira - Day 1 at Crossfit Norcal at night

1/13/2015

Scott and Kira - Day 2 at Crossfit Norcal at night

1/9/2015

1/7/2015

5x
10 Squat @ 95
25 Bicycles (Each)
10 V-Up

5x
10 Squats @ 115
10 Dips
10 In-N-Out Abs

25 Lunges (Each)
25 Cross Lunges (Each)

1/6/2015

Scott did 2x40 for Flys and Reverse Flys. Added 2x10 Rows @45# each side.

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#

12/2/2014

Killer workout! Awesome work ethic! This hit almost all the major movements we have been doing all in one day.  Kira killed the Thursters.  Raman and Sirish were moving through this from the run on.  Great work today!

10x Run Up/Back

120 second plank

50 Box Jumps

60 Second right side plank

50 Sumo Deadlift

60 Second left side plank

50 DB Swings

120 Second plank

50 Burpees

50 V-Up

50 Thrusters

** Sirish did up to the burpees in just over 20 minutes.

11/19/2014

Not Timed but max effort.  Compare to 5/19/2014.

10x - 

25 Bicycle Sit Ups (Each)

20 Double Sit Ups

15 Push Ups

10 A2G Sqauts

10 Box Jumps

5 Slashers (Each)

5 Plank Row (Each)

3 Burpees

Kira Crushed this from last time.  Added 10# to both Slashers and Rows and still completed all 10 rounds.  Progress is awesome!

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

11/11/2014

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

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

10/28/2014

Death by Burpee/Box Jump

On the minute do 1 Burpee + 1 Box Jump

Add one each round

At Fail (no rest):

2 minute Plank

10 Laps around

100 Sit Ups

10 Laps around

Max Pull Ups

10 Laps around

200 Squats

10 Laps around

2 minute Plank

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)