1/6/2015

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

1/2/2015

Nice work today.  Compare to 7/28/2014 but added burpee buy in.

11/21/2014

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)

06/10/2014

3x
10 Lunges (each)

3x
10 Deadlift

5x
20/30 Push Ups
20/30 Double Sit Ups
10 DB Snatches

Scott - Sub 65# Sumo DL for DB Snatches
Kira - Sub 20# Sumo DL for DB Snatches, last 3 rounds of Push Ups were from knees

Lunges/Deadlift/Push Up Reps/Double Sit Up Reps/Snatch

Ajay -
Bhanu -
Dinesh -
Harpreet -
Kira -
Scott - 1x165#, 2x145#/255#/30/30/65# Sumo DL
Sirish - 135#/185#/30/30/30#

5/16/2014

Good cool down day to push some weights around and recover from the workouts this week.

3x

10 Alternating 1 hand Snatch

10 Side Bends

35/50 Each Bicycle Sit Ups

3x

10 Squat

3x

10 Sumo Deadlift

Snatch/SideBends/Squat/Sumo

Ajay: 

Bhanu: 

Dinesh: 30#/45#/2x10@95@, 10@105#/10@45#, 2x10@60#

Kira: 30 minutes elliptical and 3x10 Squat @95#

Rahul: 45#/45#/

Salit: 10#/15#/bodyweight and 10#/20#

Scott: 65#/65#/5x275, 2x305, 1x325# (didn't go deep enough)/5x65#+20# weight vest

Sirish: 55#/45#

Suresh: /45#/

Vijay:

4/10/2014

Weights and Times posted later

Timed:

5x

10 DB Snatch

15 Box Jump

5/10/25 Pull Ups

20 Run Up and Back

50/100 Bicycle Sit Ups

200/350 Mountain Climbers

50/100 Bicycle Sit Ups

20 Run Up and Back

5/10/25 Pull Ups

---
Timed WoD (Time/Snatch Weight/16 or 20" box):
Ajay - 9:26/20#/16"
Bhanu - 5:50/25#/16"
Dinesh - 6:53/25#/16"
Harpreet- 5:20/25#/16"
Rahul - 6:20/30#/half at 20" half at 16"
Salit - ~5:00/10# R, 5# L/Mini box
Scott - 5:25/50#/20"
Sirirsh - 5:33/30#/20"
Vijay - 7:05/25#/16"

4/3/2014

4x

5-7-10 Wide Push Ups

5-7-10 Push Ups

5-7-10 Diamond Push Ups

5-7-10 V-Ups

10-15-20 Sit Ups

20-30-40 Bicycle Sit Ups

Run up and back

High Knees up and back

Butt Kickers up and back

3x

10 Alternating 1-Hand Snatch

10 In and out abs

10 Burpee

3/21/2014

1x Max Pull Ups

AMRAP - 15 minutes

Run Up and Back

10  Push Ups

Run Up and Back

10 Sit Ups/V Ups

Run Up and Back

10 DB Snatch

Run Up and Back

10 Ski Abs

1x Max Pull Ups

3x Deadlift

AMRAP

Ajay - 3+Run+10+Run+10 V Ups

Bhanu - 7+Run+10+run+10 V Ups @ 20# Snatch

Dinesh - 5+Run+10+Run+10+Run+1 Snatch @ 25# Snatch

Gowtham - 4+Run+10+Run+10 V Ups

Harpreet - 6 @ 20# Snatch

Salit - 5+Run+10+Run+10+run+10 Snatch+run+5 Ski Abs

Scott - 7+Run+10+Run+10+Run+10+Run @ 40# Snatch

Sirish - 8+Run+3 Push Ups @ 30@ Snatch

Vijay - 5+Run

Pull Ups

Ajay - 4, 4
Bhanu - 4, 3

Dinesh - 3, 3

Gowtham - 

Harpreet - 6, 5

Scott - 25, 20

Sirish - 

Vijay - 

Deadlift x10

Ajay - 45 (10), 115 (4), 115 (4)
Bhanu - 115, 115, 135

Dinesh - 135, 155, 155

Gowtham - 

Harpreet - 115, 115, 115

Salit - 20, 20, 20

Scott - 225, 295

Sirish - 135, 205, 155

Vijay - 

3/19/2014

Yoga - 40 Minutes

---

After work, Scott - Timed 10:18:

10 1-Hand DB Snatch @ 40#

25 DU

20 1-Hand DB Snatch @ 40#

50 DU

30 1-Hand DB Snatch @ 40#

75 DU

20 1-Hand DB Snatch @ 40#

50 DU

10 1-Hand DB Snatch @ 40#

25 DU

3/6/2014

AMRAP in 20 minutes

10 Push Ups

20 (Double) Sit Ups

40 Mountain Climbers

30 Power Snatch

---

WoD Rounds:

Bhanu - 14+10+10

Dinesh - 10

Gowtham - 9+10

Harpreet - 10

Rahul - 13+10+20

Rajan - 8+10+10

Scott - 15+10+14

Salit - 11+9

Vijay - 14+10+20+10

2/27/2014

Form – Dumbbell Snatch

WoD

AMRAP 10 minutes

5 Wide Push Ups

10 Dumbbell Snatch

15 Bicycle Sit Ups

3x5

Deadlift

Bench Press

WoD

Bhanu - 9 @ 20#

Dinesh - 9+5 @ 15#

Gowtham - 9 @ 25# (1/2 bicycle situps for 6 rounds)

Harpreet - 7 @ 20#

Salit - 7 @ 5#

Scott - 11+5+2 @ 40#

Vijay - 6+5+10+2 @ 25#

2/11/2014

Scott - WoD - 9:58

26-15-9

Single Arm DB snatch @ 40#

Goblet Squat @ 40#

Sit Ups

Double Unders

-- 11 Deadlifts @205

---

Timed

21-15-9

Box Jumps

Lunges (each side)

Squats x2

Bicycle Sit Up x2

Rest 3 minutes

21-15-9

Burpees

Shoulder Press

Mountain Climber x4

Sit Ups x2

Bhanu - 29:10 @ 2x15# shoulder press

Dinesh - 34:09 @ 2x20# shoulder press

Gowtham - 29:00 @ 2x15# shoulder press

Scott - 22:32 @ 2x25# shoulder press

Vijay - Modified with pain in knee after 2 rounds